Month: September 2017

2017.9.30 TEAM WOD

CrossFit IPA – Team WOD Metcon (Weight) You and a partner will get 1 barbell. Each person must establish their best 10 rep and 3 rep FRONT SQUAT. You cannot go down in weight once you add plates to the bar, so strategize accordingly. Also, if you cannot make a lift, you are not allowed …

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2017.9.30 YOUTH TRAINING

CrossFit IPA – Youth Training Metcon (No Measure) Skill: Footwork Ladder Drills Metcon (AMRAP – Reps) 4 Rounds :45 on/:15 off Pull Ups Jump Rope Push Press Goblet Squat Plank Hold

2017.9.29 CROSSFIT

CrossFit IPA – CrossFit Snatch (5×3 EMOM) Rest 1:00 Snatch (5×2 EMOM ) Rest 1:00 Snatch (5×1) Metcon (Time) Complete 60 alternating DB snatches for time (45/35) **At the start of WOD and every 90 seconds you must first complete run 150m run and 10 Air Squats RX+…200m Run 60/45# DB

2017.9.27 CROSSFIT

CrossFit IPA – CrossFit Sumo Deadlift (3-3-3-3-3) Metcon (AMRAP – Reps) 10:00 AMRAP 2-4-6-8-10…. Deadlift 225/155# HSPU RX+…DL 275/185# Strict HSPURest ~5:00 300 Plate Push (Time) Complete 6 – 50ft lengths of gym pushing 45/25 metal plate

2017.9.27 YOUTH TRAINING

CrossFit IPA – Youth Training Metcon (No Measure) Warm Up: 3 rounds 10 mountain climbers shuttle run 10 push-ups shuttle run 10 PVC good mornings, 10 PVC shoulder pass throughs, 10 squats Metcon (No Measure) Skill: Review Deadlift Technique -Feet hip width apart, pointed straight -Sit but back as you pick up bar -Knees stay …

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2017.9.26 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Agility & Calisthenics Metcon (Weight) EMOM 20:00 a) 10 Box Jumps 30/24 b) 50′ DB Bear Crawl c) 3 Bear Complex* d) 50 double unders (100 singles, 75 running) *you pick load

2017.9.25 CROSSFIT

CrossFit IPA – CrossFit Bench Press (7-7-7-7-7) Metcon (Time) 5 rounds for time: 2 Rope Climbs 9 Burpees 12 Strict Press 95/65 15/12 Cal Assault Bike RX+…legless climbs and 115/75 Press

2017.9.25 YOUTH TRAINING

CrossFit IPA – Youth Training Metcon (No Measure) Warm Up: Jog 100 m forward and 100 m backward 2 Rouds: :30 seconds each push-ups air squats tuck jumps supermans Metcon (No Measure) Skill: Back Squat Technique Then 5×7 out of rack (Every 2 minutes) Start with empty small bar on back Teach feet hip/shoulder width …

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2017.9.24 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) RIng Practice: 4 cycles: 8-10 Ring Rows (3121) :30 Suport Hold 3-5 Ring Muscle Ups or MU transitions Metcon (AMRAP – Rounds and Reps) WOD Option #1 15:00 AMRAP 100ft Walking Lunge 25/15 50 Seal walk 10 Toes to Bar Metcon (AMRAP – Rounds and Reps) WOD Option …

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2017.9.23 YOUTH TRAINING

CrossFit IPA – Youth Training Metcon (No Measure) 4 Rounds :20 jumping jacks :20 squats :20 plank holds Lunges down balance beam (wood) Frog hops back Lateral hope over balance beam (wood) Crab Walk back Bear Crawl down balance beam Side lunge back (switch sides halfway down rig) Metcon (No Measure) Medball Clean **Review technique …

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