Workout of the Day

083016

CrossFit Incite – CrossFit WOD

Warm-up

200m Jog w/ Side Shuffles, High Knees, Butt Kickers….

5:00 Pizza Delivery Game (w/ Coaches Choice for Penalties)

Movement Prep.

5:00 PVC Review of:

Hang Power Cleans

Hang Power Cleans:

8:00 to Build Up to a Heavy Set of 5 For The Day. This is NOT meant to be a 5RM!

Metcon (Weight)

EMOM x 12

1. 5 Hang Power Clean

2. 5 Seated Box Jump – 30/24″

3. 10 Unbroken T2B
Score = Wt. used on Hang Power Clean (Again… this is NOT meant to Be a 5RM. Use a Heavy, but makeable wt. for you)

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP of:

30 DUs

20 Ab Mat Sit Ups

10 Air Squats
RX+

60 DU’s

20 K2E

10 KB Goblet Squats – 53/35

Fitness:

30 Single Unders

20 Ab Mat Sit Ups

10 Air Squats

Stretch – 5:00

– Cobra Pose

– Child’s Pose

– Pigeon Pose

Workout of the Day

082916

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Row/Ride

10 ea Leg Swings

5 ea Stationary Spiderman Lunge

10 ea Supine Scorpions

10 ea Prone Scorpions

3 Sets of:

0:10 Cobra Pose

0:10 Child’s Pose

0:10 Down Dog

Movement Prep.

PVC Review of BB Dead Lifts

Deadlift (3 x 5 @ 70%)

20:00 to Complete the following using 1RM from 081816

Warm Up:

40% x 5

50% x 5

60% x 3

Work Sets

3 x 5 @ 70% of 1RM

Metcon (AMRAP – Rounds and Reps)

11:00 AMRAP of:

21 Air Squats

15 HR Push Ups

9 DB G2OH 45-70/20-40

(Rd 1 – R Hand, Rd 2 – L Hand…)

200m Run
For the DB G2OH, boys should pick a weight between 45-70. Girls between 20-40. Anything within the range is considered “RX” list weight used in the notes.

Core

0:20/0:10 x 4 ea

Side Plank Holds

(additional Challenge – HOLD a DB or KB up towards ceiling while in Plank)

Workout of the Day

082716


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

1000m Row (Time)

Max Effort 1000m Row
Athletes can share Rowers. If there are 20+ Athletes, they can choose to complete a 1.6 mile Assault bike ride.

Metcon (AMRAP – Rounds and Reps)

15:00 Partner AMRAP of:

A.

200m RUN

B.

5 Dead Lifts – 135/95

10 Burpees

15 K2E
Score = Rounds & Reps of “B”

Partners will pick up where other Partner leaves off on “B”

Metcon (Time)

50 ea Partner Wall Ball Sit Ups

Partners will pass Wall Ball (20/14) back & forth will doing sit ups until both have done 50 reps each.

Stretch

Coaches Choice

Workout of the Day

082716-Beach Bod WOD


CrossFit Incite – Intermediate

0800 Beach Bod WOD

Bench Press (5 x 5 AHAP)

20:00 to COMPLETE

Pull Ups in between Sets of Bench Press

Supinated Grip Pull Ups (5 x Max Reps)

Done between sets of Bench Press

Metcon (No Measure)

“Arms & Ab’s Circuit” 12:00

0:20 Work/0:10 Rest x 8 Rounds

1. Max Reps Barbell Curls – 45/35

2. Max Reps Bench Dips

3. Side Plank HOLD (odd-R/even-L)

Metcon (No Measure)

“Cardio Circuits” 12:00

0:30 Work/1:00 REST x 8 Rounds

0:30 MAX EFFORT Row/Ride

1:00 REST

Workout of the Day

082616

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

200m Jog (Butt Kickers/High Knees on the way Back)

Arm Circles Fwd/Rev

10 Air Squats

10 Push Ups

10 Arch to Hollow Swings from Pull Up Bar

10 Empty Bar Hang Power Cleans

Movement Prep.

5:00 to Set Up Bars/Pull Up stations etc.

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
45:00 Time Cap

Stretch

Coaches Choice

Workout of the Day

082516

CrossFit Incite – CrossFit WOD

Warm-up

Thunderstruck!

Options:

1. Burpees

2. Hanging From Pull Up Bar + Burpees

Shoulder Press (3 x 5 @ 70%)

15:00 to complete the following using 1RM from 081816

Warm Up:

40% x 5

50% x 5

60% x 3

Work Sets

3 x 5 @ 70%

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

5 Push Press – 135/95

30 DU’s

3:00 REST
Scale PP’s as Needed

3:1 Ratio Singles to Doubles

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

5 Ring Push Ups

10 Slam Balls – 20/14

15 Ab Mat Sit Ups
Ring Push Ups can be scaled to Reg. Push Ups or Modified Push Ups as needed

Workout of the Day

082416

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

3 Sets:

10 Jumping Jacks

3 ea. Side Lunges

5 Walkouts

Movement Prep.

Banded Shoulder Mobility

Foam Roll:

T Spine

Lumbar Spine

Lats

Skill

20:00 HandStand Skill Work

Kipping HandStand Push Ups:

1. TriPod/Triangle Positions

2. Knees On Elbows

3. Back Straight/Stable Positions

4. TriPod + Elbow Flexion

5. TriPod + Kip to Push Up Position

6. TriPod + Kip Up on to Wall

7. TriPod + Kip Up on to Wall (reduced distance)

8. TriPos + Kipping HSPU

video 1: https://www.youtube.com/watch?v=qiTovNDfhlc

video 2: https://www.youtube.com/watch?v=_xAU3rFFPV0

Hand Stand Walk

Step 1:

a. Kick Up to Hand Stand (against wall)

b. Kick Up to Hand Stand + Extension

c. Kick Up to Hand Stand + Extension + Wall “Kiss”

d. Partial Hand Stand + Han/Hip Shifting

e. Kick Up to Hand Stand (away from wall) + Extension + Finding the Wal

Step 2: Exit Strategy

a. Head Tuck & Roll

video 1: https://www.youtube.com/watch?v=gI4DsvaEsQw&list=PL831C71CD61A9027E&index=12

Video 2: [Hand Stand Exit Strategy] https://www.youtube.com/watch?v=tHbk3Pb9YfU&list=PL831C71CD61A9027E&index=13

Metcon (Time)

For Those who have HSPU’s & Hand Stand Walks down, complete the following:

2011 CrossFit Regional Event 1

For Time [15:00 Cap]

1k Run

30 HSPU’s

1k Row
If an ab mat is used, bumper plates MUST be stacked next to the ab mat equaling the same height as the ab mat. Multiple ab mats are not permitted.

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

2 Pull Ups

2 Ab Mat Sit Ups

4 Pull Ups

4 Ab Mat Sit Ups

6 Pull Ups

6 Ab Mat Sit Ups ….
Ab Mats must be placed at least 10′ away from Pull Up Rig. Athletes are to RUN from Ab Mats to Pull Up Rig.

Rx +

C2B Pull Ups

Wall ball Sit Ups – 20/14 (Wall Ball MUST touch floor above head in lying Position of Sit Up & MUST touch shoe laces at the top of the Sit Up)

Stretch

Shoulders

Upper Back