Workout of the Day

011918

CrossFit Incite – CrossFit WOD

Warm-up

Pizza Delivery Game OR Tic Tac Toe

1 min ea couch stretch

1 min childs pose

1 min down dog

1 min calf stretch

Movement Prep.

Review workout, movement standards, scaling options

Stretch

Riley (Time)

For time:

Run 1.5 miles

150 Burpees

Run 1.5 miles
In honor of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, died Sept. 28, 2012
To learn more about Riley click here

Workout of the Day

01192018-OLY

CrossFit Incite – Olympic Weightlifting

Snatch Grip Push Press (4×1@ 65%)

2×5@ 55%

2×3@ 60%

2×2@ 60-65%

4×1@ 65%

Split Jerk/Behind the neck Jerk (Total Weight)

2×5@ 55%

2×3@ 60%

2×2@ 60-65%

4×1@ 65%

Dip Pause Holds (4×6@ 65% (5 sec hold) )

Sumo Deadlift (4×6@ 65% slow and controlled )

Workout of the Day

011818

CrossFit Incite – CrossFit WOD

Warm-up

2 Rounds

25 single unders

10 PVC pass throughs

10 PVC windmills

10 PVC OHS

10 Push ups

Banded shoulder & lat stretches

0:40 ea couch stretch

0:40 ea pigeon

*any additional stretches needed

Movement Prep.

2 Rounds

w/ empty bar bell-athlete can add weight as needed

3 Low Hang Snatch High Pulls

3 Power Snatch

3 OHS Squat w/ 3 second pause at bottom

3 snatch grip behind neck press

3 RDLs

Metcon (Weight)

EMOM x 12

Must be unbroken

1 Hang Power Snatch

1 Power Snatch

1 Squat Snatch
*Increase weight each set

Metcon (Time)

FOR TIME

10 Push Press

800 M RUN

15 Push Press

600 M ROW

20 Push Press

400 M RUN

25 Push Press

200 M ROW

30 Push Press

100 M RUN
RX+ 115/85

RX 95/65

Fitness scale weight as needed

Stretch

Workout of the Day

2018 Open Programing 1/18/2018

CrossFit Incite – Competitors

Metcon (No Measure)

EMOM 18

1. 12 T2B

2. 10 Front Rack Lunges 115/75

3. 8 DB Hang Cleans (50-60/30-40)

Metcon (Weight)

E2MOM 12 (3 rounds EA.)

1. Back Squat 10 reps

2. Front Squat 10 reps

Adding weight each round. Last round should be a fight to finish.

Metcon (Weight)

E2MOM 12 (3 rounds EA.)

1.Squat Clean From Ground 5 reps

2. PushJerk From Rack 5 reps

Adding weight each round. Last round should be a fight to finish.

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Workout of the Day

011718

CrossFit Incite – CrossFit WOD

Warm-up

2 Rounds

:30 Jumping Jacks

:30 Standing Pike Stretch

:30 Air Squats

:30 Standing Straddle Stretch

Mobilize

-hips, shoulders, etc-coaches choice

Movement Prep.

Review Squat, Bench Press & Movement Standards for the AMRAP

Strength

5 Min Set Up

30 Min Lifting

Back Squat (7×2)

Warm Up Sets

3-5 Reps @

55%

65%

75%

Working Sets

7×2 @ 80-85%

Bench Press (7×2)

Warm Up Sets

3-5 Reps @

55%

65%

75%

Working Sets

7×2 @ 80-85%

Stretch

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

20 DUs

10 Wall Balls (20/14)

5 Ring Dips
Fitness: 40 Singles

Workout of the Day

01162018

CrossFit Incite – CrossFit WOD

Warm-up

Row/Ride

:40 Medium Pace :20 Second Heavy Pace x4

3 Rounds

10 ea lateral hip bands

5 ea spiderman lunges

5 burpee tuck jumps

Mobilize hips & shoulders

Movement Prep.

Review workout, set up, and do warm up sets for BB movements

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 Push Ups

20 (10ea) BB Back Rack Lunges

30 DUs
RX+ 115/85

RX 95/65

Fitness Scale as need-60 Singles

REST

2 MIN

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

5 Pull Ups

10 Front Squats

15 Ab Mat Sit Ups
RX+ 115/85

RX 95/65

Fitness: Scale as needed

REST

2 MIN

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

100M OH Plate Carry (45/25)

15 Air Squats
Fitness: Scale as needed

Stretch