Workout of the Day

072017

CrossFit Incite – CrossFit WOD

Warm-up

THUNDERSTRUCK

with: 1) Burpees 2) Air Squats 3) Pull Ups

Athletes Choice or combination of mvmts

Movement Prep.

3 x 12 ea

Dual DB/KB OH Press

Ring Rows

Core

:20/:10 x 4 ea

HS HOLDS

Hollow Rocks

REST – 1:00

:20/:10 x 4 ea

Hanging L Hold

Wall Sit

Metcon

29:00 Running Clock

1: Metcon (Time)

@ 0:00

3 Rounds for Time

500m Row/0.8 Mile Bike

21 HR Push Ups

12 KB SDHP – 53/35#
RX+

21 HSPU

12 KB SDHP – 70/53#

Fitness

Scale as needed

Score = Total Time, if Time Cap is not beat score = 17:00 with Rounds/reps in notes

2: Metcon (Time)

@ 17:00

3 Rounds For Time

50 DUs/100 Singles

20 K2E
RX+

50 Triple Unders

30 K2E

Fitness

Scaled as needed

Score = Total Time – 17:00

Stretch

Workout of the Day

2018 Open Programing 7/20/17

CrossFit Incite – Competitors

Skill

Warm-up (No Measure)

EMOM 16

1. 3 wall walks

2. 2 Rope Climbs (work on J-hook and rapid decent)

3. 10 box jump overs 30/20

4. 12 T2B

Metcon (AMRAP – Reps)

HSPU

90 sec AMRAP

60 sec rest

60 sec AMRAP

30 sec rest

30 sec AMRAP

Metcon (Time)

For Time

30 Box Bar Muscle ups

Metcon (AMRAP – Reps)

14 min AMRAP

10 DB Front Rack Lunges 70/50

3 Bar MU

Workout of the Day

071917

CrossFit Incite – CrossFit WOD

Warm-up

3 rounds

10 cal Row/Ride

5 Pike Push Up + Walk Out

3 ea World’s Greatest ST

Movement Prep.

PVC Review of Snatch

2 Sets w/ Empty Bar of:

5 Snatch Grip RDL

5 Hanging Snatch High Pull

5 Low Hanging Muscle Snatch

5 OHS

Strength

1: Snatch (3 x 1)

1 x 3 light

2 x 2 medium

3 x 1 med/heavy

6 TOTAL SETS

2: Overhead Squat (4 x 4 )

4 x 4 @ med/heavy WT

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

RX+

2 MU

4 DL – 315/220

6 BXJ – 30/24″

RX

3 C2B

6 DL – 275/195

9 BXJ – 24/20″

Fitness:

4 Pull Ups (scaled as needed)

8 DL (athletes choice on scaled WT)

12 Box Jumps – 20″

Stretch

Workout of the Day

07192017-OLY

CrossFit Incite – Olympic Weightlifting

Front Squat (4×5 @ light weight)

Sotts Press (4×3@ light weight)

Clean grip Front rack position

Clean and Jerk (6×1@ heavy)

2×3@ light

3×2@ medium

6×1@ heavy

Clean Pull (4×4 @ 105%)

Back Squat (5 reps EMOM)

5 Reps EMOM x 5 Min

Going for speed

Workout of the Day

2018 Open Programing 7/19/17

CrossFit Incite – Competitors

Warm-up

Warm-up (No Measure)

EMOM 16

1. 100m run

2. 15 Wallball 30/20

3. 35 DU

4. 1 Round of Cindy

Strength

Back Squat (1×20)

Same weight as Monday

Snatch (E2MOM 16)

50%/2

55%/2

60%/2

65%/2

70%/1

80%/1

90%/1

95%/1

Metcon (Time)

50 DU

50 Wallballs 30/20

40 DU

40 Wallballs

30 DU

30 Wallballs

20 DU

20 Wallballs

10 DU

10 Wallballs

Workout of the Day

071817

CrossFit Incite – CrossFit WOD

Warm-up

3 Sets

10 ea Arm Circles Fwd/Rev

10 Shoulder Cork Screws

:10 HS HOLD

10 Air Squats

5 ea 1-Arm KB SDHP – any WT

Movement Prep.

WOD Review + Movement Standards

Metcon

45:00 Time Cap

This is a lot of work. Find a maintainable pace for yourself and keep going

Metcon (Time)

3 Rounds:

4 HSPUs

11 Pull Ups

55 Air Squats (Butt to Wall Ball)

125 DUs (250 Singles)

4 Rounds

10 Burpees (on to Plate) – 45/25

12 ea Stationary OH Plate Lunge – 45/25#

48 KBS – 53/35#

5 Rounds

15/12 Cal Row/Ride

12 ea 1-Arm KB G2OH – 53/35#

Stretch

Workout of the Day

071717

CrossFit Incite – CrossFit WOD

Warm-up

Junkyard Dog

BB Calf/Ankle Mobility

3 sets w/ Empty Barbell:

5 RDLs

5 Kang Squats

5 BTN Press

Movement Prep.

Review of Hang Power Clean

Strength

28:00

2:00 ‘REST’ between ea. Strength Compenent

1: Hang Power Clean (Build Up to a 3RM for the Day)

12:00

Start light, build up as needed

Hang Power Clean (EMOM x 6:00 x 3 Reps @ 75%)

6:00

Back Squat (1 x5 @ Med/Heavy WT)

6:00

2-3 attempts

NOT AHAP!!!!!!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP of:

1 Rope Climb – 15′

3 Power Cleans – 135/95#

2 Rope Climbs

6 Power Cleans – 135/95#

3 Rope Climbs

9 Power Cleans – 135/95#…..
RX+ 185/130 Power Clean + Legless Rope Climbs

Fitness: 95/65 Power Clean + Scaled Rope Climb

Stretch