Workout of the Day

022218

CrossFit Incite – CrossFit WOD

Warm-up

2 Rounds

400 M Run

20 Air Squats

10 PVC pass throughs

10 PVC windmills

:30 ea pigeon

:30 down dog

:30 child pose

Overhead Squat (1×1)

15 MIN to work up to a heavy single

Overhead Squat (4×3)

E2MOM x 4

3 OHS @ 75% of Todays Single

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP
40 DUs

10 OHS (95/65)

10 Box Jumps (24/20)

Stretch

Workout of the Day

022118

CrossFit Incite – CrossFit WOD

Warm-up

Fish Game on Rower

Mobility-Coach/Athlete Choice

*warm up cleans for METCON

Metcon (Time)

For TIME

3 Rounds

5 HIGH Hang Squat Cleans (155/105)

10 Ab Mat Sit Ups

10 Cal Bike

*then*

3 Rounds

5 HIGH Hang Squat Cleans (135/85)

10 Ab Mat Sit ups

10 Cal Bike

*then*

3 Rounds

5 HIGH Hang Squat Cleans (95/65)

10 Ab Mat Sit Ups

10 Cal Bike
RX+

185/125

155/105

135/85

Stretch

Workout of the Day

021618

CrossFit Incite – CrossFit WOD

Warm-up

400 M Row

Shoulder/Ankle/Hip Mobility

Warm up barbell movements & determine scale options if needed

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Stretch

Workout of the Day

021518

CrossFit Incite – CrossFit WOD

Warm-up

4 Rounds

Bike

:30 Light Pace

:30 Med-Heavy Pace

-then-

Down and Back of

Walking toe touch

High kicks

Spiderman lunges

Inch worms

Bench Press (4×2)

Warm Up Sets

3-5 Reps @

55%

65%

75%

Working Sets

4×2 @ 85-90%

*between each working set(4x)perform 10 (5ea) alternating KB Rows. Athlete choice of weight.

Conditioning

Pick one-5K Row OR 5K Run

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

Core

If time/optional

3 Rounds

10 Weighted Turkish Sit Ups

20 Supermans

10 Russian Twists

Stretch

Workout of the Day

021418

CrossFit Incite – CrossFit WOD

Happy Valentine’s Day!

Warm-up

Dodgeball

*coaches choice on buy back in

Metcon (Time)

FOR TIME

Teams of 2

60 Wall Balls (20/14)

50 T2B

40 Burpees

30 Snatches (95/65)

20 WB Sit Ups (20/14)

10 MU

20 Push Press (95/65)

30 Cleans (95/65)

40 C2B

50 Box Jumps (24/20)

60 Cal Row

*only one person working at a time

*every switch each partner does 5 diamond push ups (https://www.youtube.com/watch?v=J0DnG1_S92I)

Stretch

Workout of the Day

021318

CrossFit Incite – CrossFit WOD

Warm-up

Back Squat (5×1)

Warm Up Sets

2-4 Reps @

65%

75%

85%

Working Sets

5×1 @ 90-95%

Deadlift (5×1)

Warm Up Sets

2-4 Reps @

65%

75%

85%

Working Sets

5×1 @ 90-95%

Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

3 PWR Clean

3 Front Squat

3 Push Jerks

9 Cal Bike
RX+ 135/95

RX 105/75

Stretch