The Workout of the Day

2018.2.23 CROSSFIT

CrossFit IPA – CrossFit

Split Jerk (3-3-2-2-2-1-1-1)

Metcon (Time)

4 Rounds for time:

Double Unders 75

8 Snatch*

Start between 75-95 and 55-65 and add weight every round based on ability. (10-20lbs) example: 65-75-85-95

Metcon (No Measure)

BONUS CORE-

a) Alternating plank holds

3 rounds-

:30 R arm and L foot

:10 rest

:30 L arm and R foot

:10 rest

b) Single arm kb/db hold 2 x :45 each side

(Just stand with weight in one hand)

2018.2.22 CROSSFIT

CrossFit IPA – CrossFit

Metcon (No Measure)

Circuit

EMOM 15: (one station per min)

:20-30 inverted bar or ring hang

10-20 Diamond Pushups

5 rolling squat into Box Jump

Metcon (AMRAP – Reps)

:30 on and :30 off

for FIVE ROUNDS

-Bike

-Toes to bar

-Dips

2018.2.21 CROSSFIT

CrossFit IPA – CrossFit

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

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

3 DL

1 Hang Squat Clean

1/1 Front Rack Lunges

1 Shoulder to OH
Pick a weight…

Men: 165, 135 or 115

Ladies: 110, 95 or 85

Metcon (Weight)

3 sets each:

3×15 DB Romanian DL

3×10 Walking Farmer

Lunge

3x:15-30sec GHD Hip

Ext Hold (face down)

2018.2.20 CROSSFIT

CrossFit IPA – CrossFit

Metcon (Time)

0-12:00

For Time:

25 Burpees

1 Rope Climbs

20 Burpees

2 Rope Climbs

15 Burpees

3 Rope Climbs

10 Burpees

4 Rope Climbs

5 Burpees

5 Rope Climbs

RX+ Legless Rope Climb!

Metcon (Time)

12-?

For time:

“6 Wall Run” (~1200m)

Metcon (No Measure)

Upper Body accessory:

a) Single Arm Kneeling

KB Press 3 x 10-12

b) 3 supersets:

20 Face Pulls

10 DB Tricep Ext.

2018.2.19 CROSSFIT

CrossFit IPA – CrossFit

Metcon (Weight)

Every 90 seconds for 10 sets:

2 Thrusters* + 1 Box Jump**

*Same weight the entire time. Bodyweight, 80% BW, or 60% BW

**Really high box jump

Metcon (Weight)

5 sets for weight:

100ft Sled pull also carrying sand bang

Metcon (No Measure)

CORE

a) 3 sets each side:

Side plank leg up for 30 sec + 10 Thread the needle

b) 3x:30-45sec

GHD “reverse plank hold”

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