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

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

09/27/2016

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

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

092616


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

200m Jog

10 ea Leg Swings

10 Air Squats

5 Walkouts + Push Up

3 ea Ultimate Stretch

10 ea Arm Circles Fwd/Rev.

10 ea Shoulder Cork Screws

Movement Prep.

3 Sets of:

3 Wall Walk Ups

10 Shoulder Scapular Pull Ups

video: https://www.youtube.com/watch?v=JkL0eE5vJvA

Skill

EMOM x 12

1. 9 Pull Ups or 3 MU’s (Bar or Ring)

2. 6 HSPU or 0:20 HS HOLD

3. 15/12 Cal Row

Any movement(s) can be scaled as needed to fit athletes capabilities

Metcon (Time)

For Time:

400m Run

25 DL’s – 95/65

400m Run

25 Power Cleans – 95/65

400m Run

25 S2OH – 95/65

400m Run
Rx +

wt = 115/80

Fitness

500m Row or 0.8 mile Bike

any scaled BB wt.

Stretch

Workout of the Day

092416


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

Movement Prep.

PVC Review of:

Snatch

C&J

Dead Lift

+ 8-10:00 to set up/warm up the movements

Metcon (Time)

TEAMS of 2:

For Time:

30 (15ea) HSPUs

30 (15ea) Squat Snatches – 95/65

400m Partner BB Carry – 95/65*

30 (15ea) Ring Dips

30 (15ea) Squat C&J – 135/95

200m (100m There & Back) Partner BB Carry – 135/95*

30 (15ea) Pull Ups

30 (15ea) Dead Lifts – 225/155

100m (50m There & Back) Partner BB Carry – 225/155*

400m Partner Sled Push – 1 athlete pushing at a time

(boys = +45lbs, girls – empty sled)

* = Penalty for setting Barbell down during Carry. TBD by Coach + Athletes
1 Athlete must complete all their reps before the next can go. (ex: Athlete 1 must complete 15 HSPUs before Athlete 2 can start theirs)

Weights & movements can be scaled to fit all fitness levels. If Squat Snatches or Cleans can not be completed due to safety reasons, power is acceptable.

Stretch

DO IT!