The Workout of the Day

2016.9.13 CROSSFIT

CrossFit IPA – CrossFit

Metcon (AMRAP – Reps)

“Quarter Mile Curtis P.”

0-5:00…400m run and MAX Curtis P’s

rest 2:00

7-12:00…400m Run and MAX Curtis P’s

rest 2:00

14-19:00…400m Run and MAX Curtis P’s

score = Curtis P reps

what is Curtis P?

answer: power clean, front rack lunge R & L, shoulder to overhead

RX = 135/95

RX+ 155/105

Metcon (AMRAP – Reps)

bodyweight work: 3 sets

max reps/time…

Dips

Chin Hold

Glute-Ham Raises

2016.9.12 CROSSFIT

CrossFit IPA – CrossFit

Split Snatch (EMOM 15 x 1 rep )

Metcon (AMRAP – Reps)

3 rounds for reps:

1 min sumo deadlift BW

1 min air squats

1 min p-bar push-ups

1 min toes to bar

1 min rest

2016.9.11 CROSSFIT

CrossFit IPA – CrossFit

Push Press (3-3-3-3-3)

Sets every 2 minutes.

*superset with 10 Russian Swings

Metcon (Time)

3 rounds for time:

15 Overhead Squats 95/65

20 Burpees over bar

25 Ring Rows

2016.9.11 ENDURANCE

CrossFit IPA – Endurance

Metcon (2 Rounds for calories)

Assault Bike:

1 min on

1 min off

2 min on

1 min off

3 min on

2 min rest

Row

1 min on

1 min off

2 min off

1 min off

3 min on

2 min rest

1-Mile Run (Time)

Max Effort 1-Mile Run

2016.9.9 CROSSFIT

CrossFit IPA – CrossFit

“Triple Fresh” (9 Rounds for time)

Running clock:

0-5:00 1000/900m row

5-8:00 100 Double Unders

8-11:00 10 ManMakers

11-15:00 800/700m Row

15-17:00 75 Double Unders

17-19:00 8 MakMakers

19-22:00 600/500m Row

22-23:00 50 Double Unders

23-25 6 ManMakers
This workout has 9 scored sections, each for time. The clock will continue to run. Any time left before next section is for rest. If you do not feel that can complete in allotted time, please scale reps, meters or weight accordingly, while still challenging yourself.

Metcon (AMRAP – Rounds)

L-sit or Tuck hold

a) tabata

or

b) inverse tabata :10/:20
finish all 4 minutes, but note how many rounds you lasted before you failed:)

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