Month: August 2017

August 31, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (No Measure) Bodyweight Drills (15 min) Complete 4 sets: 3-4 Forward Rolls 8-10 Strict Leg raises or TTB 10-12 GHD Hip Ext Metcon (Time) 5 Rounds for time: 20 Back Squats 135/95 50 HS Walk*No HS walks? Substitue – 2 Pike hanstand circles around a box:)

August 30, 2017 andrewdepaul

CrossFit IPA – CrossFit Thruster (10 min to est heavy single) *Aim for 5 single attempts Metcon (No Measure) 15 min EMOTM: 1) 15/12 Cal Bike 2) 10-15 Squat Snatch 95/65# 3) 9 Strict HSPU

August 29, 2017 andrewdepaul

CrossFit IPA – CrossFit McCluskey (Time) 3 Rounds for time of: 9 Muscle-ups 15 Burpee Pull-ups 21 Pull-ups 800m Run If you’ve got a 20# vest or body armor, wear it.In honor of U.S. Army Sergeant Jason “Mick” McCluskey, 26, of McAlester, Oklahoma, was killed on November 4, 2010To learn more about McCluskey click hereModifications:…

August 28, 2017 andrewdepaul

CrossFit IPA – Youth Training Metcon (No Measure) Warm Up: 3:00 Jump Rope Switch up feet, regular jumps, single leg, alternate legs, running man Bear Crawl Forward Bear Crawl Backward **Try to stay on line from mat all the way down, work on balance Crab Walk Down and Back (rest before coming back) One Leg…

August 28, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (Weight) 5×3 Hang Power Snatch Rest 2:00 Between each set Back Squat (6×2) Build to a heavy double Metcon (No Measure) 3 Super sets: 60s Wall Sit 30 Banded good Mornings

August 27, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (No Measure) EMOM 12: a) Seal Walk 60′ b) Dips 8-10 c) Chin over bar hold 20-40s Metcon (Time) FOR TIME- 2 rounds: 15 Air Squats 10 Toes to bar 5 HSPU 600m Run 2 rounds: 15 Air Squats 10 Toes to bar 5 HSPU 500m Run 2 rounds: 15…

August 26, 2017 andrewdepaul

CrossFit IPA – Team WOD Metcon (AMRAP – Reps) 8 Minutes: P1 – Bike 10 P2 – Power Cleans for Reps 145/100 Metcon (AMRAP – Reps) 8 Minutes: P1 – Run 200m P2 – Rope Climbs for reps Metcon (Distance) 8 Minutes: P1 – Bag Carry 100m P2 – Plank Hold

August 26, 2017 andrewdepaul

CrossFit IPA – Youth Training Metcon (Weight) Monster walk with twist 3×12 (6 ea leg) Metcon (No Measure) Hip Turns with sprint 3×6 e ea Pull-ups Review pull up modifications –jumping pull up –banded pull up Metcon (Time) 30-20-10 Wall Balls 15-10-5 Pull Up 200m Run **Run after each set

August 25, 2017 andrewdepaul

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) AMRAP 5:00 20 ball over bar 20/14 15 pull-ups 5 burpee Broad jumps 6/5′Rest 5:00 Metcon (AMRAP – Reps) AMRAP 7:00 20 Ball over Bar 20/14 10 Burpee Broad Jumps 6/5′ 10 Pull-upsRest 5:00 Metcon (Time) For Time: 40 Ball over bar 20/14 30 Pull-ups 20 Burpees…

August 24, 2017 andrewdepaul

CrossFit IPA – CrossFit Wide Stance Box Squat (7×3) Back squat with a wide stance down to a box at parallel depth. DO NOT DROP on box! maintain posterior tension the whole time. Slight pause and explode! Metcon (Time) Partner Workout: 3 rounds: 1000m row 40 alt DB snatches *Rows completed in 250m segments *Snatches…