The Workout of the Day

2018.9.23 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) 5 Rounds for time: 50 Double Unders* 50′ Walking lunge w/ 1 DB overhead 45/35 *Scale to 25 Doubles or 75 Singles if neededRest 5:00, then… Metcon (Time) 400m run 500m row 400m run

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2018.9.22 TEAM WOD

CrossFit IPA – Team WOD Metcon (Time) Complete the following in order with a partner: 5 rounds each, alternating: 175m Run 100m Farmer carry 5 rounds each, alternating: 14 Hand to hand swings 20 Ball over bar 5 rounds each, alternating: 200m Row or 17/14 Cal Bike *w/ partner hanstand hold OR ring plank

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2018.9.21 CROSSFIT

CrossFit IPA – CrossFit Metcon (Time) 4 Rounds 5 Snatch 10 Burpee Over Bar 15 Front Squats RX 95/65 RX+ 135/95 Metcon (No Measure) 4 round circuit for quality: 8-10 Dips 20 Alt. DB bicep curls 50′ Double plate push* 15 GHD Hip Ext *will explain in further detail during class

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2018.9.20 CROSSFIT

CrossFit IPA – CrossFit Bear Complex (5 x 3…Every 3:00) Power Clean Front Squat Push Press Back Squat Second Push Press*Work up to a heavy set of 3 for the complex Metcon (Time) Partner WOD!!! 20 minute AMRAP: 36 Calorie Row 36 Wall ball 9 Rope Climbs 82 Alt. Jump Lunges*you may partition the reps any way choose with your partner:)

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2018.9.19 CROSSFIT

CrossFit IPA – CrossFit Deficit Deadlift (conventional) (5×5) Deadlifts standing on 45# bumper plateMaintain 75-85%% for all sets *IMPORTANT – if you dont have the flexibility to perform at deficit, go from ground! Metcon (AMRAP – Rounds and Reps) 8:00 AMRAP 10 Pull Ups 10 Push Up w/ Shoulder Tap* 10 sit-ups *tap opposite shoulder with hand at the top of each rep RX+ C2B Pull UpsImmediately into… Metcon (Time)

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2018.9.18 CROSSFIT

CrossFit IPA – CrossFit Metcon (Weight) 4 Sets for weight/quality: -10 alternating DB Box Step-Ups -10 alternating DB Reverse Lunge -10 DB deadlifts :90 RestMust perform unbroken Metcon (AMRAP – Rounds and Reps) 7:00 AMRAP 30 Double Unders 10 Air Squats 10 KB Swings 35/53#Rest 2:00 Metcon (Time) 3 Rounds for time: 200m Run 200m RowRest 2:00

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