Workout of the Day

012117

CrossFit Incite – CrossFit WOD

Warm-up

Coaches Choice

Movement Prep.

Teams of 2:

Wall Ball Passes

10 ea Chest Passes

10 ea Rotational Passes

10 ea ‘Granny’ Passes

10 ea Wall Ball Shot Passes

Metcon (Weight)

Teams of 2:

10:00 to find combined 3RM Thruster
1 BB per team

score = combined 3RM Thruster WT

REST

2:00

Metcon (AMRAP – Reps)

Teams of 2:

2:00 to find combined Max Reps of DU’s
Both athletes working at the same time.

score = combined DU’s, if athlete is unable to complete DU’s try your best for 2:00 to get as many as you can! Its the only way you’re gonna get better!

REST

2:00

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

12:00 AMRAP of:

7 HSPU + HS HOLD

7 Pull Up + Pull Up Bar HANG

7 Burpees + (F) Plank HOLD

7 Box Jump Up & Over + BB OH HOLD – 95/65

7 Cal Assault Bike + Hollow Body HOLD
Athletes may start at any 1 of the 5 stations. While 1 athlete is working, the other must complete the additional Hold or Hang until the 7 reps are completed.

EX: Athlete 1 start 7 HSPUs while Athlete 2 HOLDS HS against a wall. If athlete 2 comes down before 7 HSPUs are completed, athlete 1 must STOP until athlete 2 gets back into HS HOLD.

Score = completed Rounds & Reps. Both athletes must complete ALL7 reps/cals for a round to count.

REST

2:00

Metcon (Distance)

Teams of 2:

7:00 AMRAP of:

100m ROWS
1 Rower per team.

Ath 1 will Row 100m then tag Ath 2. Ath 2 Rows, then tags Ath 1… Pattern continues for 7:00 for Max Meters

Score: Total Dist

Stretch

Workout of the Day

012017

CrossFit Incite – CrossFit WOD

R.E.D. Friday

Warm-up

3 Sets of:

100m Jog

10 KB Push Press (any WT)

10 KB SDHP (any WT)

Mobility – as needed

Movement Prep.

3 sets of:

5 Push Press – 45/35

5 Step Ups – 24/20″

5 SDHP – 45/35

Collin (Time)

6 Rounds for time:

400m Sandbag Carry

12 Push Press, 115#

12 Box Jumps, 24″

12 Sumo-Deadlift High-Pull, 95#
In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010
To learn more about Collin click here
Girls Rx:

12 PP – 75#

12 BXJ – 20″

12 SDHP – 65#

Wall Ball may be used as a sub for Sand Bags is there are not enough – 30/20#

any/all movements may be scaled as needed to be successful. However will not = RX

Stretch

Workout of the Day

011917

CrossFit Incite – CrossFit WOD

Warm-up

CrossFit Tic Tac Toe

Ankle / Shoulder Mobility

Movement Prep.

Review of Pistols + Scaling Options

Skill

EMOM x 12:00

1. Rope Climb

2. Pistols

3. HSPU

Rx+: 2/7 ea/10

Rx: 1/5 ea/6

Fitness: 1 mod/4 ea scaled/4 mod

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP of:

20 (10 ea) 1-Arm KB Push Press – 44/26

20 (10 ea) 1-Arm KB SDHP – 44/26

20 (10 ea) KB Goblet Lunges – 44/26

20 Cal Row/Ride
Fitness: scale as needed

Stretch

Workout of the Day

011817

CrossFit Incite – CrossFit WOD

Warm-up

3:00 Row/Ride

3 Sets of

5 Hanging Arch To Hollow Swings

10 PVC Pass Thru’s

5 ea Stationary Spiderman Lunges

10 PVC OHS

Ankle Mobility

Movement Prep.

Review of OHS

Strength

Overhead Squat (15:00 to Find 5RM)

If athlete can not complete OHS properly/safely, work on OH Squat therapy (PVC etc)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
scaling options:

500m Row vs 400m Run

any reduced OHS WT

Stretch

Workout of the Day

011717

CrossFit Incite – CrossFit WOD

Warm-up

400m Run

3 sets of:

10 ea Mt Climbers

10 ea PVC Windmills – CCW/CW

Movement Prep.

3 Sets of:

5 Walkout + Push Up

10 Ring Rows

10 PVC Pass Thru’s

Strength

20:00

Bench Press (4×4 +10-25 lbs from 010917)

Pull-ups (4 x Max Reps (between sets of BP))

Metcon

Metcon (Time)

21-15-9 of:

KBS – 53/35

Wall Balls

Ring Dips

500m Row/0.8 mile Bike
Athletes will complete 21-15-9 complex then complete ONE Row or Ride after the round of 9’s. Time stops at the completion of Row or Ride.

Fitness: scale as needed

Stretch