Month: June 2017

2017.6.30 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) Crossfit Mainsite WOD 10 x 1:15 3 thruster* 60 yard shuttle sprint 5-10-15 Max C2B Pull Ups Rest 2:00 *choose moderately heavy load:)only count c2b pull ups

2017.6.29 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Ring Muscle Up **Ring MU Transition **Ring MU with bands **Strict MU For those profficent at MU, perform 10×1 muscle up + 3 strict ring dips Metcon (Time) 5 Rounds: 5 Deadlift 275/185# 10 burpee over bar Rx+ Wear a weight vest

2017.6.28 YOUTH TRAINING

CrossFit IPA – Youth Training Metcon (No Measure) Warm Up: 1) :15 each x 4 rounds… -Jumping jacks -air squats -mtn. climbers -lunges 2) 3 rounds each: Partner Dogsled Push with sliders (switch after 50′) **Partner places hands and feet on sliders and is crouched position. Other partner places hands on shoulder and pushes partner …

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2017.6.28 YOUTH TRAINING

CrossFit IPA – Youth Training Metcon (Weight) Warm Up: 400m Partner Ball Toss (chest pass while running) Around the World Single Leg KB Deadlift (3×3 ea leg) Holding KB with opposite hand as leg *Start to right side of leg (3 o’clock), perform deadlift at side, in front (12 o’clock) and opp side of leg …

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2017.6.28 BEGINNER

CrossFit IPA – Beginner Metcon (Time) 10-9-8-7-6-5-4-…1 Dumbbell Thruster **Perform 50′ plate push in between each set. Use 25 or 45 metal plate. Scale to bear crawl if unable to move plate! Metcon (No Measure) Med Ball Upper Body/Core Work 3 Rounds (not for time): 10 Chest Pass to Wall 10 Lateral Pass Right Side …

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2017.6.28 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) 5x ME Banded KB Bench Press **Two KBs placed on each end of bar with red bands. Max effort reps with 26/35#s. Rests in between sets as needed. Record lowest rep count.Superset with 15 Bent Lateral DB Raises Metcon (Time) 500m row 25 HSPU* 25 Wallball 250m …

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2017.6.27 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) 0-7:00 AMRAP 10 DB snatch 10 Ring Rows 14 walking lunges with DB Metcon (Time) 7:00-10:00 400m run **Rest remainder of time Metcon (AMRAP – Reps) 10:00-17:00 AMRAP 10 DB snatch 10 Ring Rows 14 walking lunges with DB Metcon (Time) 17:00-20:00 400m run Metcon (Weight) 3×6 …

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2017.6.26 YOUTH TRAINING

CrossFit IPA – Youth Training Metcon (No Measure) Agility Ladder (2) – arms only **All done in plank position (hands go in boxes) Starting in plank, hands inside ladder-hands in and out of boxes Right side Left side Starting below Starting in plank below ladder, hands in and out of boxes Right Side Left side …

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2017.6.26 CROSSFIT

CrossFit IPA – CrossFit Paused Front Squat (7×3) 3 second pause at the bottom Metcon (Time) For Time: 50 C&J **EMOTM perform 6 TTB (start with TTB) WEIGHT CLASSES: 135/85 115/75 95/65

2017.6.25 CROSSFIT

CrossFit IPA – CrossFit Bench Press (5×3 build to heavy set of 3) *superset with 20 band pull downs Turkish Get Up (2-2-2-2-2-2-2) Perform 1 rep on each arm every minute. Build up to heaviest weight you can perform with each arm Metcon (No Measure) Sled Work 2 rounds not for time 175m Forward Sled …

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