Month: April 2017

2017.4.30 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) 5 Rounds: 1:00 max cal bike :15 transition 1:00 max alt DB Snatch 50/35# :15 transition 1:00 shoot throughs :15 transition 1:00 REST :15 transition Accessory 400m Sled Drag 90/50# 4×100 Farmer Carry AHAP-choose a challenging weight for this and rest as needed in between sets

2017.4.29 POWERLIFT

CrossFit IPA – PowerLift Back Squat (Work up to Max Effort Triple) Metcon (Weight) Hip Belt Squat 3×12 Metcon (No Measure) Glute Ham Raise 3×8 Metcon (No Measure) Banded Side Planks 3 x :20 each side

2017.4.29 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) For Time: Teams of 3 100 Back Squat 155/105 25 Rope Climbs 100 Ring Dip *2 partners complete 150m of buddy carrying while 1 person chips away at reps. P1: Rest (be carried) P2: Carry Partner P3: Perform Reps (You may chip away at the movements in any order …

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2017/4/28 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) 30 Min EMOTM: 1) 30 Dubs + 3 MU 2) 5 hang power clean + 5 push jerk 3) 15/12 cal row-Sub C2B or Ring Row for MU -Pick a challenging weight on barbell that will be manageble for duration of workout. Goal is to perform hang cleans …

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2017.4.27 POWERLIFT

CrossFit IPA – PowerLift Shoulder Press (Work up to moderate set of 3 ) *3×5 Hard and Fast med ball throws against wall prior to pressing Narrow Grip Bench Press (3×8) Chin-ups (4 x max reps) Supinated grip strict pull-ups Metcon (No Measure) Seated Band Rows 3 x 12

2017.4.27 CROSSFIT

CrossFit IPA – CrossFit Double Overhead Grip Single Leg Deadlift (1×30) Perform 30 Reps Each Leg 185/125 **Scale weight as needed. No reverse grip allowed on lift. KB Box Step Up` (5×10) 5×10 ea leg 53/35# KB held in each hand **Scale weight as needed so that you do not bend forward or use back …

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2017.4.26 POWERLIFT

CrossFit IPA – PowerLift Sumo Deadlift (Work up to moderate set of 3. ) *these are explosive lifts *4×2 HIGH!! Box Jumps before DL Wide Stance Box Squat (3×8) 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 …

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2017.4.26 CROSSFIT

CrossFit IPA – CrossFit Muscle Snatch (1×30) 1 rep every :20 for 30 reps **Perform with empty barbell or 45% of 1RM Power SnatchThis is meant to be a warm up for power snatch. Practice good form to prepare you for the lift. Power Snatch (4×3) 4×3 @ 80% of 1RMHeavy Triples (not touch and …

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2017.4.25 CROSSFIT

CrossFit IPA – CrossFit Kipping HSPU Progressions Set up and establish strong base for HSPU How to load the hips for a strong kip Kip from floor Kip up to wall, facing wall Kip up to wall, facing away from wall **For those proficient with this movement: 1:30 Max Kip HSPU Rest 1:00 1:00 Max …

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2017.4.24 POWERLIFT

CrossFit IPA – PowerLift Board Bench Press (Work up to ME single ) Floor Press (3×8) Metcon (Weight) DB Rows 4×10 3 SS: 25 Tri Pushdowns 15 Bicep Curls

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