The Workout of the Day

2018.6.23 TEAM WOD

CrossFit IPA – Team WOD Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- 200m band run BUY-IN, then… 25 DB snatch 20 Wall ball 15 Over the wall 10 Push-ups 5 Rope ClimbsRest 4 minutes Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP- 200m band run BUY-IN, then… 25 Wall ball 20 Over

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2018.6.22 CROSSFIT

CrossFit IPA – CrossFit Sumo Deadlift (6 x 2…Establish 2RM) Beginner/ Inermediate: 5×5 Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 13 KB swings 3 bar MU Rest 3:00 Metcon (AMRAP – Rounds and Reps) 6:00 AMRAP 13 Goblet squats 13 Cal Row Metcon (No Measure) EXTRA Hip and AB work on baord!

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2018.6.21 CROSSFIT

CrossFit IPA – CrossFit Metcon (AMRAP – Reps) Partner Workout: 15:00 to get as far as possible….. 2,4,6,8,10…Burpees 2,4,6,8,10…C&J *Cannot move stations until partner finishes their reps. For example: P1 completes 2 burpees while P2 performs 2 C&J. Then P2 does 4 burpees as P1 performs 4 C&J…and so on. RX 115/75# RX+ 135/95# Metcon

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2018.6.20 CROSSFIT

CrossFit IPA – CrossFit Metcon (No Measure) Gymnastics Skillzzzz HSPU Pull Ups Double Unders **Warm-up and practice movements Advanced- strict or deficit HSPU, CTB pull-ups, Double Unders Intermediate- kipping HSPU, pull-ups, double/singles Beginner – Handstand hold, ring/bar rows, single unders A: 2k Row (Time) Max Effort 2k RowPerform for time, then rest 3 minutes before

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2018.6.19 CROSSFIT

CrossFit IPA – CrossFit Front Squat (2-1-1 x three sets @ 90%) Metcon (Calories) 5 Rounds: 2 minutes to complete… 8x Box Jumps (Tall!) 50′ Plate push (Fast!) Max bike calories Rest 2:00 **Men aim for 40-48″, ladies aim for 24-32″ box height. If that is too high, pick a challenging height that you can

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2018.6.18 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) 5 Rounds FT: 50′ Seal Walk 30m 1 arm OH KB carry (R) 30m 1 arm OH KB carry (L) 20 1 arm KB snatch (10/10) RX = 44-53/26-35# KB RX+ = sub HS walk for seal walk *Sub plate for KB if you need to work on some

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