Month: August 2017

2017.8.31 CROSSFIT

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:)

2017.8.30 CROSSFIT

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

2017.8.29 CROSSFIT

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: …

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2017.8.28 YOUTH TRAINING

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 …

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2017.8.28 CROSSFIT

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

2017.8.27 CROSSFIT

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 …

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2017.8.26 TEAM WOD

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

2017.8.26 YOUTH TRAINING

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

2017.8.25

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 …

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2017.8.24 CROSSFIT

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 …

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