Workout of the Day

120917

CrossFit Incite – CrossFit WOD

Warm-up

Coaches Choice

Metcon

Teams of 2

Metcon (AMRAP – Reps)

“Team Hartigan” courtesy of McDavid Dobson

2 Rounds

4:00 (2:00 ea) Max Cal Row

4:00 (2:00 ea) Max Burpee Pull Ups

4:00 (2:00 ea) Max Strict OH Press – 75/55#

4:00 (2:00 ea) Max Burpee Over Bar

2:00 Rest Between Rounds

Stretch

Workout of the Day

120817

CrossFit Incite – CrossFit WOD

Warm-up

High Knees – down

5 Pike Push Ups

Broad Jumps – back

10 Standing Toe Touches

Bounding Skips – down

5 Burpees

Inch Worms – back

5 Hanging Arch to Hollow Swings

Movement Prep.

workout review + acclimation sets as needed

Metcon

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Womens RX

DL – 175

BXJ – 24″

Wall Ball – 14#

Run – 25# Plate

Fitness:

scale as needed

Stretch

Workout of the Day

1208207-OLY

CrossFit Incite – Olympic Weightlifting

Overhead Squat (5×3@ 60-75%)

3 count down and 2 count up at 60-75%

Hang Snatch (4×1@ 65-75%)

2×3@ 55%

3×2@ 55-65%

4×1@ 65-75%

Hang Snatch High Pulls (4×4@ 80%)

Front Squat (4×1@75%)

1×4@60%

2×3@65%

3×2@70%

4×1@75%

Workout of the Day

120717

CrossFit Incite – CrossFit WOD

Warm-up

Down & Back

Walking Leg Swings

Walking Quad ST

Spiderman Lunges (Down)

Inch Worm (Back)

3 Sets

5 PVC BTN SN Press

5 PVC OHS

5 PVC Good Mornings

Movement Prep.

PVC Snatch Progressions

Strength

Power Snatch (20:00 to Find 5RM Power Snatch – Touch & Go)

Metcon

Metcon (No Measure)

3 Rounds

30 DUs

(complete the following unbroken*)

5 Deadlifts – 95/65

5 Power Cleans – 95/65

5 Hang Squat Cleans – 95/65

5 Thrusters – 95/65#

100m Sprint (50m There & Back)

1:00 Rest Between Rounds

* 10 Burpee Penalty for letting go of the bar
score = Time – 2:00 for REST

RX+

4 Rounds

45 DUs

BB WT= 115/75

200m Sprint (100m There & Back)

Fitness

scaled as needed

Stretch

Workout of the Day

120617

CrossFit Incite – CrossFit WOD

Warm-up

CrossFit Tic Tac Toe

Mobility – Coaches Choice

Movement Prep.

Workout Review + Movement Standards

For scaling options, please refer to:

https://games.crossfit.com/workouts/open/2013#workoutsTab2

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Conditioning

Metcon (Calories)

5 Rounds: (9:00)

1:00 “On” 1:00 “Off”

Max Calories

Rx+ Assault Bike

Rx Rower

Stretch

Workout of the Day

12062017-OLY

CrossFit Incite – Olympic Weightlifting

Push Press (4×4@65%)

Split Jerk (4×1@ 70-80%)

FROM THE BOXES OR RACK:

2×3@50-60%

3×2@60-70%

4×1@70-80%

Clean (4×1@ 70-75%)

2×3@50-60%

3×2@60-70%

4×1@70-75%

3 Pos. Power Clean (4×1@70-75%)

2×3@50-60%

3×2@60-70%

4×1@70-75%

Workout of the Day

120517

CrossFit Incite – CrossFit WOD

Warm-up

3 Rounds:

10 Cal Row/Ride

10 PVC Pass Thrus

5 ea PVC Windmills

10 Air Squats

1:00 ea

Pigeon Pose R/L

Couch ST R/L

Skill

10:00 to work on any Gymnastic Skill

Metcon

Metcon (No Measure)

28:00 AMRAP of:

200m Run

10 Push Ups

10 Wall Balls – 20/14#

10 Ab Mat Sit Ups

200m Run

15 Push Ups

15 Wall Balls

15 Ab Mat Sit Ups

200m Run

20 Push Ups

20 Wall Balls

20 Ab Mat Sit Ups …

Each round increases reps by 5

Stretch

Workout of the Day

2018 Open Programing 12/5/2017

CrossFit Incite – Competitors

Strength

Skill

Metcon (No Measure)

EMOM 16

1. 12 T2B

2. 10 KB OHS 53/35

3. 8 Dips

4. 6 candle sticks

Metcon (Time)

30 MUs

Bar or Ring

Strength

Shoulder Press (Based on 90% of 1RM)

40%5

50%/5

60%/3

65%5

75%/5

85%/5+

Conditioning

Metcon (AMRAP – Reps)

20 min AMRAP

400m run, Max reps C2B pull ups.

Score is number of pull ups.

As soon as you drop from the bar, run 400. The faster you run the more pull-ups you can do, the more pull-ups you do the less running you have to do.