Workout of the Day

081817

CrossFit Incite – CrossFit WOD

Warm-up

0:20/0:10 x 4 – Jump Rope (singles or DUs)

x 3 Sets

10 (5ea) High/Low Band Pull Aparts

10 ea Lateral Hips Band Steps

10 Lateral Hip Band Air Squats

Movement Prep.

Rope Climb Techniques/Scaling Options + Back Squat Warm Up Sets

Metcon

Brian (Time)

3 Rounds for time of:

5 Rope Climbs, 15′

25 Back Squats, 185#
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
women’s Rx: 125#

Stretch

Workout of the Day

081717

CrossFit Incite – CrossFit WOD

Warm-up

5:00 Pizza Delivery Game w/ Coaches Choice for Buy IN

Skill

EMOM x 12:00

1. 0:20 Dual KB OH HOLD -or- Free Standing Handstand HOLD

2. 7 C2B -or- 5 Pull Ups (unbroken) -or- 3 MU’s

3. 9 Dual DB Thrusters – 45+/25+

Metcon

Rest As needed between WODS as a class. ALL athletes start both workouts at the same times

1: Metcon (AMRAP – Reps)

1:00 AMRAP of

Bench Press – for Max Reps

RX+ 155/100

RX 115/75

Fitness 95/55

2: Metcon (Time)

1.5 Mile Assault Bike for Time

3: Karen (Time)

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

Stretch

Workout of the Day

2018 Open Programing 8/17/17

CrossFit Incite – Competitors

Warm-up

Warm-up (No Measure)

EMOM 16

1. 30 DU

2. 15 Wall ball 30/20

3. 100 m run

4. 30 sec L sit hangs

Skill

Metcon (No Measure)

15 min skill work.

Partner up!

Work on Handstand walks

Metcon (No Measure)

E2OMOM 20

1. 3 MU

2. 12 KB OH Lunges 53/35

Metcon (No Measure)

E2OMOM 20

1. 3 MU

2. 12 KB OH Lunges 53/35

Conditioning

Metcon (Time)

Dirty Thirty

Teams of 3, one partner working at a time, except synced burpees. 13 min cap

30 cal row

30 synced burpees over the bar

30 shoulder 2 OH 165/115

30 synced burpees over the bar

30 Power Snatches 135/95

30 cal row

Workout of the Day

081617

CrossFit Incite – CrossFit WOD

Warm-up

Partner Junk Yard Dog

5 ea Worlds Greatest ST

10 Banded Pass Thrus

10 Banded Good Mornings

10 Band Pull Aparts

Movement Prep.

x 3-5 Sets of:

5 Hang Clean High Pull @ Med WT

3 ea 1-Arm DB Push Jerks @ Med WT

Strength

1: Metcon (Weight)

Clean Complex

2 Hang Power Clean

1 Push Jerk

(7 sets to find heaviest WT for Complex)

2: Back Squat (2-2-2-2-2-2-2)

7 Total Sets building up to a heavy Double or 2RM/PR Attempt

Metcon

Running 10:00 Clock – NO REST between Workouts!!!

Stretch

1: Metcon (Distance)

0:00-5:00 Max Distance Row

2: Metcon (AMRAP – Rounds and Reps)

5:00-10:00

5:00 AMRAP of:

15 Wall Balls – 20/14#

30 DU’s (60 Singles)

Workout of the Day

2018 Open Programing 8/16/17

CrossFit Incite – Competitors

Warm-up

Warm-up (No Measure)

30/20 Cal Ride

10 pass throughs

5 ea direction windmills

10 OH squats

10 strict T2B

Upper body band work

Lower body band work

Couch Strech

Spidermans

Pigeon Pose

Strength

Front Squat

50%/5

60%/5

70%/3

75%/3

Snatch

E2MOM 16

2 reps

Athlete chooses starting weight and works up to as heavy as possible.

Metcon (Time)

Triple Double

Teams of 3: each athlete completes one of the couplets

21-15-9

Thrusters 135/95

C2B pull ups

21-15-9

Deadlift 225/170

T2B

9-7-5

Front Squats 165/110

Muscle ups

Workout of the Day

08162017-OLY

CrossFit Incite – Olympic Weightlifting

Clean (6-8 heavy singles)

2×3@ light-medium

3×2@ medium

6-8 heavy singles

Split Jerk (Find new PR)

From the boxes

Build to a new heavy single

RDL’s (4×4@ 70%)

Romanian Dead Lifts or Straight Leg Dead Lifts

GHD Situps (4×15)

Weighted

Workout of the Day

081517

CrossFit Incite – CrossFit WOD

Warm-up

x 3 Rnds:

15 Jumping Jacks

10 Air Squats

5 Walkouts + Push Ups

0:30 ea

Pigeon Pose R/L

Pike ST

Straddle ST

Banded Pec ST

Banded Lat ST

Movement Prep.

Workout Review + Movement Standards

Metcon

Time Cap: Before Start of Next Class

Metcon (Time)

400m Run

then

3 RNDS:

17 ea Mt Climbers

4 ea/Leg BB OH Lunges – 75/55#

11 KB Goblet Squats – 53/35#

then

500m Row

then

3 RNDS:

5 Ring Dips

33 DU’s (66 Singles)

9 Strict Shoulder Press – 75/55#

then

1 mile Bike

then

3 RNDS:

2 Rope Climbs – 15′

15 KBS – 53/35#

9 OHS – 75/55#

Stretch

Workout of the Day

2018 Open programing 8/15/17

CrossFit Incite – Competitors

Warm-up

Warm-up (No Measure)

EMOM 16

1. 8 ring dips

2. 150m row

3. 6 strict up ups

3. 12/10cal ride

Conditioning

Metcon (Time)

4 rounds

40/32cal ride

400m rum

Rest 3 min

Metcon (AMRAP – Reps)

AMRAP 5

24/18 cal row

with remaining time

10 squats

10 pull ups

Rest 3 min

AMRAP 5

24/18 cal row

with remaining time

10 burpees over the rower

10 T2B

Rest 3 min

AMRAP 5

24/18 cal row

with remaining time

10 HSPU

10 Power Cleans 95/65

Workout of the Day

2018 Open Programing 8/14/17

CrossFit Incite – Competitors

Warm-up

Warm-up (No Measure)

30/20 Cal Ride

10 pass throughs

5 ea direction windmills

10 OH squats

10 strict T2B

Upper body band work

Lower body band work

Couch Strech

Spidermans

Pigeon Pose

Strength

Back Squat

50%/5

60%/5

70%/3

75%/3

Clean and Jerk

E2MOM 16

2 reps

Athlete chooses starting weight and works up to as heavy as possible.

Conditioning

Metcon (Time)

15-10-5

Box Jump overs 24/20

DB Snatch 70/50

800 m rum

5-10-15

Box Jump overs 24/20

DB Snatch 70/50