Workout of the Day

092217

CrossFit Incite – CrossFit WOD

Warm-up

x 3 Rounds:

10/7 Cal Bike

10 PVC Pass Thru’s

There & Back Dual KB or DB Overhead Carry (Med WT)

1:00 ea

Couch ST

Pigeon Pose R/L

Forearm ST

Movement Prep.

Review of K2E & OH BB Carry + Scaling Options

Metcon

We will need to complete the BB Overhead Walk OUTSIDE due to space concerns in the larger classes. [Scale the WT as needed]

Paul (Time)

5 Rounds for time of:

50 Double-Unders

35 Knees-To-Elbows

20 Yd Overhead Barbell Walk, 185#
In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.
To learn more about Paul click here
Women’s RX Overhead Barbell Walk = 130#


Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009.He was engaged to be married with Lisa Esposito.

Workout of the Day

09222017-OLY

CrossFit Incite – Olympic Weightlifting

Thruster (1×1@ )

Take 20 min to Build up to a heavy single.

Snatch Grip BTN Push Jerk (4×4@ 50-75%)

Front Squat (4×1@ medium-heavy)

Starting from the bottom using the rig.

2×3@ light-medium

3×2@ medium

4×1@ medium-heavy

500m Row (Time)

Max Effort 500m Row
Complete TWO 500m Row

Score is the best time of the two.

GHD Situps (3×15)

Use a weighted vest or weights if you would like

Workout of the Day

092117

CrossFit Incite – CrossFit WOD

Warm-up

400m Jog

0:20 ea Samson Pose

10 PVC Pass Thru

10 PVC Cuban Press

10 PVC Good Morning

10 PVC OHS

10 Pike Push Ups

Movement Prep.

Explain WOD(s) + Movement Standard Review

Metcon

Athletes can start at Any of the 4 MetCon’s due to equipment/space concerns

(Bikes Kept against wall & Rowers by Pull Up Rig… Keep the middle of the floor open for other Athletes. Share equipment as needed to reduce unnecessary equipment out on floor)

1: Metcon (AMRAP – Rounds and Reps)

7:00

500m Row

then AMRAP in Remaining time of:

10 Wall Balls – 20/14#

10 Push Ups

score: Rounds/Reps of Wall Balls + Push Ups

REST

3:00

2: Metcon (AMRAP – Rounds and Reps)

7:00

1.0 Mile Bike

then AMRAP in Remaining time of:

10 G2OH – 75/55

5 T2B

score: Rounds/Reps of G2OH + T2B

REST

3:00

3: Metcon (AMRAP – Rounds and Reps)

7:00

400m Run

then AMRAP in Remaining Time of:

10 KBS – 53/35#

15 Ab Mat Sit Ups

score: Rounds/Reps of KBS + Ab Mat Sit Ups

REST

3:00

4: Metcon (AMRAP – Rounds and Reps)

7:00

100 DUs (200 Singles)

then AMRAP in Remaining Time of:

10 BXJ – 24/20″

5 HSPUs

score = rounds/reps of BXJ + HSPUs

Workout of the Day

2018 Open Programing 9/21/17

CrossFit Incite – Competitors

Warm-up

Warm-up (No Measure)

EMOM 16

1. 12 cal Ride

2. 10 Medball Cleans

3. 150 m row

4. 15 Push ups

Conditioning

Metcon (Time)

1600m run

4 min rest

1200m run

3 min rest

800m run

2 min rest

400 m run

90 sec rest

200 m run

Metcon (AMRAP – Reps)

AMRP 5

24 cal row buy-in

11 Snatch 75/55

11 Bar facing Burpees

3 min rest

AMRP 5

24 cal row buy-in

12 Push Press 75/55

12 Bar Over Burpees

3 min rest

AMRP 5

24 cal row buy-in

13 Toes 2 Bar

13 Burpees

3 min rest

Workout of the Day

092017

CrossFit Incite – CrossFit WOD

Warm-up

30 Jumping Jacks

10 ea Leg Swings

10 ea Quad ST

10 ea Fig. 4 Glute ST

PVC Snatch Progressions

Movement Prep.

Review of Snatches + “Isabel” techniques

Acclimation Sets as needed

Metcon

1: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

REST

Strength

Overhead Squat (5 x 2 Building up to a Heavy Double)

Five Total Sets

Metcon

15:00 Total Time

Metcon (AMRAP – Reps)

Four 3:00 Rounds of:

15 Pull Ups

15 S2OH – 75/55#

Max Reps Burpee Over Bar

1:00 REST between Rounds

score = Total Burpees in 4 rounds combined
RX+

10 C2B

10 S2OH – 155/105#

Max Reps Burpee Box Jump – 24/20″

Fitness:

20 Banded/Jumping Pull Ups

20 S2OH – 45/35

Max Reps – Burpees

Stretch

Workout of the Day

091917

CrossFit Incite – CrossFit WOD

Warm-up

Thunderstruck

PVC x 8-10 reps ea.

Pass Thrus

RDL

Hang High Pull

Hang Power Clean

S2OH

Good Mornings

Movement Prep.

Review of Hg SQT Clean + Warm Up Sets

Strength

Hang Clean (1 x 1)

Hang Clean = Hang Squat Clean

3 x 3 – Med/Light WT

2 x 2 – Med/Heavy WT

1 x 1 – Heavy WT

Metcon

The Deep Fry (Time)

1 Round for Time

40/32 Cals – Assault Bike

80 Wall Balls – 20/14#

10 Hang Squat Cleans @

Rx+ 205/145#

Rx 165/115#

Fit. 115/75#

Stretch

Workout of the Day

2018 Open Programing 9/19/2017

CrossFit Incite – Competitors

Warm-up

Warm-up (No Measure)

EMOM 15

1. 20 Wall walks

2. 30 sec L sit/hang

3. 8 Candle Sticks

4. 6 Skin the Cat

5. 40 Double under

Skill

Metcon (No Measure)

5×6 Bar muscle ups

Metcon (No Measure)

15 min to work on handstand walks

Conditioning

Metcon (AMRAP – Reps)

AMRAP 13

50 DU

40 Burpees

30 KBS 70/53

20 Alt Pistols

10 SHSPU

Workout of the Day

091817

CrossFit Incite – CrossFit WOD

use 90% of your 1RM to calculate out your %’s
Ex: If your 1RM is 100 lbs, use 90 lbs to calculate your 40, 50 60% etc….

Warm-up

200m Jog w/ High Knees, Butt Kickers etc…

1:00 ea

Calf/Ankle ST

Couch ST (R/L)

Pigeon Pose (R/L)

Movement Prep.

x 3 Sets

10 ea Lateral Hip Band Steps

10 ‘Med/Light’ KB Goblet Squats

Strength

Back Squat (1 x 3+ @ 90%)

40% x 5

50% x 5

60% x 3

70% x 3

80% x 3

90% x 3+

Metcon

Metcon (Time)

10-8-6-4-2 for Time of:

SDHP

Push Ups

Box Jump Up & Over – 24/20

Rx+ 135/95 + HR Push Ups + Box Jump OVER (do not land on top) – 24/20″

Rx 95/65

Fitness 75/55 + Scaled Push Ups + Box Step Overs

Core

Time Permitting

0:20/0:10 x 4 ea

WT’d Wall Sit – 25/15

Hollow Body HOLD

Stretch