Workout of the Day

09/30/2016


CrossFit Incite – Competitors

Metcon (No Measure)

1. ODD Object Conditioning

3×10 Overhead Pistols (alternate 5 reps on each side)

Men Plate 25#/Women Plate 15#

Metcon (No Measure)

2. ODD Object Condition

Complete 5 of the following Complex with unlimted rest between rounds

5 Double KB Russian Swings

5 Double KB Front Squats

5 Double KB Push Jerks

53# Men/35# Women

Metcon (Time)

3. Conditioning

“Heather’s 40!”

Teams of 2, AMRAP 25:

9 Rope Climbs

40 Clean and Jerks

30 HSPU

40 Power Snatches

76 DU

40 Overhead Squats

1st round every barbell is 95/65

2nd round every barbell is 115/80

3rd round every barbell is 135/95

4th round every barbell is 155/105

Metcon (Time)

4. Skill Conditioning

Complete 50 Triple unders FT

Scaled: 100 DUs FT

Workout of the Day

093016

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Row/Ride

Walking Spiderman Lunge – down

Walking Quad Stretch – back

Walkouts – down

Rotating Squats – back

5 ea Prone Scorpions

5 ea Supine Scorpions

0:30 ea Pigeon Pose

0:30 Childs Pose

0:30 Cobra Pose

0:30 Down Dog

Movement Prep.

Review of DL’s

Deadlift (4 x 2 @ 90%)

20:00 to Complete:

Warm Up

40% x 5

60% x 3

80% x 1

85% x 1 (if needed)

Working Sets

90% 4 Sets x 2 Reps

500m Row (Time)

Max Effort 500m Row
REST 3-4:00

500m Row (Time)

Max Effort 500m Row

Stretch

Core

TBD by Coach & Time Permitting

Workout of the Day

092916


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

200m Jog

10 ea Leg Swings

10 Air Squats

10 ea Cossack Squats

10 ea Arm Circles

10 ea Shoulder Cork Screws

Banded Shoulder Mobility

Movement Prep.

Review of:

KB G2OH

BB Thrusters

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

10 Cal. Assault Bike

20 (10ea) 1-Arm KB G2OH – 44/26

3:00 REST

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

7 Pull Ups

7 Lunges – R Leg ONLY

7 T2B

7 Lunges – L Leg ONLY

3:00 REST

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP of:

10 Thrusters – 45/35

20 Ab Mat Sit Ups

Done!

Workout of the Day

092816

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Foam Roller Mobility – Coaches Choice

“Thunderstruck”

Movement Prep.

Deadlift & Box Jump Prep

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
Fitness:

Scaled DL wt as needed

20″ Box Step Ups

Core

0:20/0:10 x 4

Hollow Body Rocks

Rest – 1:00

0:20/0:10 x 4

Superman HOLDs

Stretch

Workout of the Day

09/28/2016


CrossFit Incite – Competitors

Metcon (Weight)

1. Clean and Jerk

A. 3 Cleans +1 Jerk at 60% (should be done as clean, clean, clean, jerk)

B. 3 Cleans +1 Jerk at 70% (should be done as clean, clean, clean, jerk)

C. 3 Cleans +1 Jerk at 75% (should be done as clean, clean, clean, jerk)

C. 2 sets of: 2 Cleans +1 Jerk at 80% (should be done as clean, clean, jerk)

Metcon (Weight)

2. Clean Pull

A. 3×3 at 90%

B. 2×3 at 95%

Metcon (Weight)

3. Front Squat

A. 3 reps at 78%

B. 1 rep at 83%

C. 3 reps at 78%

D. 1 rep at 85%

E. 3 reps at 78%

F. 1 rep at 87%

Metcon (Time)

4. Conditioning

1500m Row

100 DU

50 Calorie Assault Bike

100 DU

1500m Row

Metcon (No Measure)

5. Gymanstics Conditioning

5×5 Strict deficit HSPU

Workout of the Day

092716


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

5:00 CrossFit Tic Tac Toe

Shoulder Mobility – Coaches Choice

Movement Prep.

3 Sets of:

5 1-Arm KB or DB OH Press

10 Ring Rows

Shoulder Press (4 x 2 @ 90%)

20:00 to Complete:

Warm Up

40% x 5

60% x 3

80% x 1

85% x 1 (if needed)

Working Sets

90% 4 sets x 2 Reps

Metcon (Time)

For Time:

100 DU’s

21 Ring Dips

75 DU’s

15 Ring Dips

50 DU’s

9 Ring Dips
Fitness

3:1 Singles to Doubles

Any Scaled Version of Ring Dips

Stretch

Workout of the Day

09/27/2016

CrossFit Incite – Competitors

Metcon (No Measure)

1. Conditioning

5 Minute Window…

60 Cal Assault Bike + 1 Rd of Cindy

AMRAP Power Cleans, 155/105

-rest 5 mins-

5 Minute Window…

40 Cal Assault Bike + 2 Rds of Cindy

AMRAP Power Cleans, 185/135

-5 min rest-

5 Minute Window…

20 Cal Assault Bike + 3 Rd of Cindy

AMRAP Power Cleans, 225/155

Metcon (Calories)

2. Row Conditioning

9 x 1:40 on, :20 off (2 min rest after round 5)

This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Metcon (No Measure)

3. Midline

4 Giant Sets of:

20m HS Walk

30 GHDSU

7 Bar Muscle ups