Workout of the Day

2019 Open Programing 4/17/2018

CrossFit Incite – Competitors

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Metcon (AMRAP – Reps)

9 rounds for cal

1:40 ride

:20 rest

2:00 rest after round 5

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

3 unbroken rounds:

10 Dumbbell Bench Press

15 Romanian Deadlifts

20 Close Grip Pushups

25 Weighted Hip Extensions (25/15)

Rest 2:00
Athletes choice on weight, but aim for unbroken sets. You may build in weight over the rounds.

Workout of the Day

041918

CrossFit Incite – CrossFit WOD

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Warm-up

2 Rounds

200 M Row

10 PVC Pass Throughs

10 PVC Windmills

then w/ an empty bar

2 Rounds

5 Hang Clean Pulls

5 Front Squats

5 Presses

Metcon (Weight)

EMOM x 12

High Hang PWR Clean

Hang PWR Clean

PWR Clean
First 5-6 rounds find a challenging weight and then do the last 6-7 rounds at the challenging weight

Metcon (Time)

For TIME

600 M Row

30 Snatches (95/65)

600 M Row

30 Clean and Jerks (95/65)

600 M Row

30 (15ea side) Front Rack Lunges (95/65)

600 M Row
RX+ 115/85

Stretch

Workout of the Day

041818

CrossFit Incite – CrossFit WOD

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Warm-up

2 Rounds

200 M Run

Toe Taps-down

Walk Outs-back

Lunge-down

Reverse Lunge-back

Walking Quad Strech-down

High Kicks-back

Deadlift (3×6)

Warm Up to 70-80% of 1RM

Then do 3×6 at 70-80%

Between working sets (3x) do :30 second handstand holds

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (AMRAP – Reps)

Number of unbroken wall balls performed at the beginning of Karen

Core

Tabata Style Plank

4 Rounds

:30 Forearm Plank

:30 Rest

:30 Left Side Plank

:30 Rest

:30 Right Side Plank

Stretch

Workout of the Day

041718

CrossFit Incite – CrossFit WOD

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Warm-up

Tabata Bike-Medium Pace on the Work Time

:20 seconds work :10 seconds rest x 8

Mobility-Shoulders/Calves/Quads

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

20 Cal Row/Ride

20 Push Ups

20 Sit Ups
*Switch row and ride each round

RX+

Dynamic Push Ups (4 in/2in)

GHD Sit Ups

https://youtu.be/cp8C9wK7UcM

REST

4 MIN

Metcon (Time)

For TIME

Cash In

800 M Run

Then

12-10-8-6-4-2 of

Ring Dips

Strict Pull ups

Then Cash Out

800 M Run

Stretch

Workout of the Day

041618

CrossFit Incite – CrossFit WOD

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Warm-up

2 Rounds

30 Jumping Jacks

10 Standing Toe Touches

10 ea way Lateral Hip Band Walks

10 KB Goblet Squats

Mobility-Hips/Ankle/Low Back

Back Squat (3×6)

Warm Up to 70-80% of 1RM

Then do 3×6 at 70-80%

Between the working sets (3x) Do 10 (5each side) KB Bulgarian Split Squats

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

50 DUs

25 KBS (53/35)

15 GHD Back Ext

10 (5ea side) Pistols

Stretch

Workout of the Day

04212018-OLY

CrossFit Incite – Olympic Weightlifting

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Strict press from split position (2×3 @ 50-60% and 3×2 @ 60-70%+)

Clean (4×1@ 70%+)

2×3@ 50-60%

3×2@ 60-70%

4×1@ 70%+

Split Jerk (4×1@ 70%+)

2×3@ 50-60%

3×2@ 60-70%

4×1@ 70%+

Halting Clean Deadlift (5×2@ 65-75% of clean)

Pause 1” below knees, pause 1” above knees, pause at power position then back down.

Front Squat (5×3@ 75%)

4.2.1

Workout of the Day

041418

CrossFit Incite – CrossFit WOD

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Warm-up

Coaches Choice

Metcon (Weight)

Teams of 2

Partner Deadlift

Work up to a heavy double in 15 min

Both athletes will be on the bar at the same time

Metcon (AMRAP – Rounds and Reps)

Teams of 2

25 MIN AMRAP

200 M Sled Push (135/95)

20 Push Press (95/65)

60 MTN Climbers

20 total BB Back Rack Lunges (95/65)

60 Russian Twist w/ KB (L+R=1 Rep) (35/26)
*Athletes may switch when needed

Stretch

Workout of the Day

04132018-OLY

CrossFit Incite – Olympic Weightlifting

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Snatch Grip Pendlay Row (4×4@ light-med weight)

Sotts Press (1×1)

Build up to a heavy single

Snatch/Hang Snatch/Hi-Hang Snatch (12×1)

Complete 12 times. You can build throughout..try to get up to 70%+ of your high hang snatch

Back Squat (2×20)

Try to do this at at least 50% of your BS, higher if you can but you can’t re-rack until all 20 are done.