Workout of the Day

072716 – Int.


CrossFit Incite – Intermediate

Metcon (No Measure)

10 Rounds of “Suicide Sprints”

1:00 REST between efforts

Suicide Sprints:

20m There & Back

40m There & Back
Athlete will start at a designated starting area, decided by them. Run 20m down, turn around and run 20m back to the designated start area. Athlete will then run 40m, turn around and run back to the designated start area – done! Use measuring wheel to accurately measure out the distances.

Workout of the Day

072716

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

3 sets of:

10 Jumping Jacks

10 Mt Climbers

10 ea. Arm Circles (Fwd/Rev)

0:15 ea OH Triceps Stretch

0:15 ea Cross Body Shoulder Stretch

10 ea Shoulder Cork Screws

5:00 – Pizza Delivery Game

(Coaches Choice on Buying Back into the game)

Movement Prep.

3 sets of

5 Empty Bar Hang Squat Cleans

5 BTN Empty Bar Strict Press

5 Under Hand Ring Rows – SLOW!

Shoulder Press (5 x 3)

15:00 to Complete:

3-4 Warm Up Sets

5 Sets x 3 Reps (AHAP) Constant weight for 5 sets

Black & Blue (Time)

“Black & Blue”

5 RFT of:

10 Power Cleans – 135/95

10 Burpees
Compare Score to 041516

Rx +

5 RFT of:

10 Power Cleans – 185/130

10 Burpees Over Bar

Fitness

5 RFT of:

10 Hang Power Cleans – 95/65

10 Burpees

Core

0:20/0:10 x 8

Hollow Body Rocks

Stretch – 5:00

Banded Shoulders Stretch

Workout of the Day

072616


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

10 Passes ea w/ Foam Roller:

1. Upper Back/T-Spine

2. Low Back/L-Spine

3. Lats (R then L)

4. Pecs (R then L)

PVC Pass Thru’s

PVC Windmills

Banded Shoulder Stretches

Movement Prep.

3 sets of:

0:20 Hand Stand HOLD

5 Arch to Hollow Swings

3 ea 1-ARM KB Bottoms Up Press (AHAP)

Skill

Building Upon from last week.

20:00 of Bar Muscle Up Drills/Progressions:

Progressions

1. Chin Over Bar Pull Up

2. Chest to Bar Pull Up – Ripping the Elbows Behind the Back

3. Hip Drive – Hip-to-Bar Pull Ups

4. Hip-to-Bar off Training Bar

5. Hip-to-Bar + Fastest Sit Up

Bar MU Progressions:

Video 1:

https://www.youtube.com/watch?v=ObtovY6AQso

Video 2:

https://www.youtube.com/watch?v=mMZMk7S2oTw

Video 3:

https://www.youtube.com/watch?v=vHkGJP0Wdfw

Video 4:

https://www.youtube.com/watch?v=astSQRh1-i0

Video 5: (Just another good version)

https://www.youtube.com/watch?v=iUAukdE0QQ4

If athlete has Bar MU’s already delevoped, complete the following:

Metcon (Time)

100 DU’s

10 MU’s (Ring or Bar)

80 DU’s

8 MU’s

60 DU’s

6 MU’s

40 DU’s

4 MU’s

20 DU’s

2 MU’s

Metcon (AMRAP – Rounds and Reps)

11:00 AMRAP of:

30 DU’s (90 Singles)

13 HR Push Ups

6 (3ea) 1-Arm KB G2OH – 53/35
Rx +

45 DU’s

15 HSPUs

10 (5ea) 1-Arm KB G2OH – 70/53

Fitness:

60 Single Unders

15 Push Ups

10 (5ea) 1-Arm KB G2OH – 35/26

Stretch

Shoulders

Forearms

Workout of the Day

072516

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

30 Jumping Jacks

Partner: Junk Yard Dog

x 5 ea

PVC Pass Thru’s

PVC Wind Mills

PVC Burgenor Warm Up

Movement Prep.

3 Sets of:

– 5 Good Mornings

– 3 BTN Snatch Grip PP

– 3 Snatch Balance

Set 1: PVC

Set 2: Empty Bar

Set 3: Bar + Wt (athletes Choice)

Snatch (x1)

15:00 to build to Heavy Single for the day.

Deadlift (x3)

E2MOM x 5 – 10:00

Dead Lift x 3 Reps

Start Medium/Light and build up to Heavy 3RM for the day

Core

Wt’d GHD Back EXT

3 x 10

Workout of the Day

072316


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

Coaches Choice

Metcon (Time)

Teams of 2:

100 Burpees for Time (50 ea)

10:00 CAP
1 Athlete working at a time, alternating rep’s. Athletes must touch hands between each rep.

4:00 Rest

Metcon (AMRAP – Rounds and Reps)

Teams of 2

20:00 AMRAP of:

A.

Row/Ride for Distance

B.

5 Pull Ups

10 Push Ups

15 Air Squats

20 Ab Mat Sit Ups

25 DU’s (50 Singles)

Score = Rounds & Reps of “B”

Distance completed in Notes
Athlete 1 starts on A.

Athlete 2 starts on B.

Once Athlete 2 finishes B, they will switch. Pattern continues until timer expires

Core

Coaches Choice based on Time

Stretch

As needed

Workout of the Day

072216

CrossFit Incite – CrossFit WOD

Warm Up – 10:00

2:00 Row/Ride

Walking High Kick – down

Walking Quad Stretch – Back

High Knees – Down

Butt Kickers – Back

Carioca – Down & Back

Partner Wall Ball Passes:

10 Chest Passes

10 Rotational Passes

10 “Granny Shot” Passes

10 Squat/Thruster Passes

Movement Prep.

3 Sets of

– 5 KB Sumo Dead Lifts

– 3 ea Side Lunges (no wt.)

– 3 Squat Broad Jumps

Metcon (Time)

3 Rounds for Time [20:00 Cap]

compared to 011916

500m Row

20 (10 ea Leg) KB Front Rack Lunges – 53/35

1.2 Km Bike (0.8mile)

20 KB Goblet Squats – 53/35

Core

Coaches Choice – Time permitting

Stretch – 5:00

Workout of the Day

072116


CrossFit Incite – CrossFit WOD

Warm Up – 10:00

10 Passes ea w/ Foam Roller:

1. Upper Back/T-Spine

2. Low Back/L-Spine

3. Lats (R then L)

4. Pecs (R then L)

PVC Pass Thru’s

PVC Windmills

Banded Shoulder Stretches

Movement Prep.

3 Sets Not For Time of:

5 Wall Ball Squat Clean Thruster

5 T2B

Skill

Building Upon from last week.

20:00 of Bar Muscle Up Drills/Progressions:

Progressions

1. Chin Over Bar Pull Up

2. Chest to Bar Pull Up – Ripping the Elbows Behind the Back

3. Hip Drive – Hip-to-Bar Pull Ups

4. Hip-to-Bar off Training Bar

5. Hip-to-Bar + Fastest Sit Up

Bar MU Progressions:

Video 1:

https://www.youtube.com/watch?v=ObtovY6AQso

Video 2:

https://www.youtube.com/watch?v=mMZMk7S2oTw

Video 3:

https://www.youtube.com/watch?v=vHkGJP0Wdfw

Video 4:

https://www.youtube.com/watch?v=astSQRh1-i0

Video 5: (Just another good version)

https://www.youtube.com/watch?v=iUAukdE0QQ4

If athlete has Bar MU’s already delevoped, complete the following:

Metcon (Time)

5 Rounds For Time: [20:00 Cap]

5 Pull Ups

4 C2B Pull Ups

3 Bar MU’s

12 Cal Row/Ride

1:00 REST between Rounds

Score = Total Time – 4:00 REST Time

Metcon (Time)

1 Round For Time: [12:00 Cap]

800m Run, 1k Row or 1.5 Mile Bike (2.4 km)

12-9-6

– Burpees

– HSPUs
Rx +

Burpee Box Jump – 24/20

Strict HSPUs

Fitness:

Any Scaled version of HSPUs

Stretch

Coaches Choice(s)