The Workout of the Day

2016.8.26 CROSSFIT

CrossFit IPA – CrossFit

Metcon (No Measure)

Gymnastics Strength Training. 4 rounds for quality.

:20-30 Back bridge/ progression hold

:20-:30 Planche Progression/Frog Stand

8-10 Rolling Pistol to Candlestick

Metcon (Time)

“Squattin Annie”

50-40-30-20-10

Air Squats

Double Unders

Sit-ups

Post-WOD

cool down stretches:

-standing forward fold

-pigeon

-Bretzel

2016.8.25 THROTTLE

CrossFit IPA – Throttle

Metcon (AMRAP – Reps)

A) 4 rounds, every 2:00 , rest 1:00.

15 Cal Assault + Shoot thrus

rest 3 minmutes

B) 4 rounds, every 2:00, rest 1:00.

15 Cal Row + Running Man Jumprope

rest 3 minutes

C) 4 rounds, every 2:00, rest 1:00.

200m run + Straight leg sit-ups

2016.8.25 CROSSFIT

CrossFit IPA – CrossFit

Bench Press (1×20, 2×15)

Metcon (Weight)

3 sets:

Db rows 12/12

Lateral raises 20

Banded pullovers 30

Metcon (Time)

10x75m sprints with partner. Altenate until you each complete 10.

2016.8.24 CROSSFIT

CrossFit IPA – CrossFit

Back Squat (10-8-6-4-2 )

note weights/reps

Metcon (3 Rounds for time)

3 sets, each for time. Rest 3 minutes after each…

25 h2h swings

20 Incline Leg Raises

15 Back Squat 135/95

10 box jumps 33/27

5 Wall Climbs

2016.8.23 CROSSFIT

CrossFit IPA – CrossFit

Metcon (Time)

3 rounds for time:

400m Run

10 Hang Clean and Jerk 115/85*

*Rx+ 145/100

Metcon (Weight)

4 super sets (rest a couple minutes after each set):

-Rig traverse (hanging)

-Bulgarian farmer lunges 8/8

-Parallettle close grip push-up

*note weight, reps, distance

Post-WOD

3 x 15 Barbell Rollouts

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