Workout Of The Day

10.18.19

Ionic Fitness – CrossFit

Happy Birthday Coach Josh!
This week we will have the open workout programmed only on Saturday at 9am. Please come then to our community Open Workout. If you cannot make it Saturday we will do our best to judge you on Friday or Monday at 7am.

View Public Whiteboard

Warm-up (No Measure)

Warm Up

400m Jog’

10 Push ups

10 Sit ups

400m Row

Metcon (AMRAP – Rounds)

30min Alt EMOM

Min 1 – 12 Hang Power Cleans

Min 2 – 12 Front Rack Reverse Lunges

Min 3 – 24 Wallballs

Min 4 – 6 Strict Pullups

Min 5 – Rest
Coach Tip* Long EMOM makes this a Grind style Metcon. Same Weight on Barbell for both mvmnts Try and go unbroken for as many rounds as possible on the wallballs and strict pull ups.

Warm-up (No Measure)

Cool Down

Coach led stretches

10.17.19

Ionic Fitness – CrossFit

Happy Birthdya Milee Ashawad!

View Public Whiteboard

Warm-up (No Measure)

Warm Up

20 Walking Lunges

20 Cal

20 Walking lunges

Front Squat (Every 2min x 10 rounds Build to a heavy 4 reps)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 HSPU or DB Shoulder Press

10 Thrusters

15 Box Jumps

200m Run
Coach Tip* I encourage strict HSPUs, heavier thrusters and higher box jumps on this Sprint style metcon. Goal is to finish 3+ Rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

10.16.19

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm UP

20 DB Snatch

20 Sit ups

20 DB Snatch

Power Snatch (Every 2 min x 7 Rounds Build to a heavy 5 TNG )

Metcon (Time)

4 Rounds For Time(20min CAP)

15 Push Press

15 Burpees Over Bar

15 Pull Ups

45 Dubs or 90 Singles

*Rest until HR drops 12% or 1 min
Coach Tip* Sprint workouts are great for building heart strength. The one with the strongest hearts will be able to move quickly though the reps and recover quickly while resting. This should be a goal for everyone. Quick recovery is the sign of a strong and healthy heart.

Warm-up (No Measure)

Cool Down

Coach led stretches

10.11.19

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

800m Jog

CrossFit Open Work out 20.1

Warm-up (No Measure)

Cool Down

Coach led Stretches

10.10.19

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

50 Dubs or 100 Singles

20 Medball Cleans

Power Clean (3 Rep Max Touch N Go or 4×6 Touch N Go)

Take 20 minutes and Build to a heavy 3 rep max or 4 sets of 6 touch n go reps

Metcon (Time)

4RFT(20min CAP)

21 Box Jump Overs

15 Overhead Squats or Front Squats

9 Burpees over bar

*Rest until HR drops 12% or 1 min
Coach Tip* With built in rest this is meant to be a Sprint style workout. Fly though the rounds quick and learn to train your heart muscle and you will find your capacity to do more will be much greater. You should be able to do all squats unbroken, every round

Warm-up (No Measure)

Cool Down

Grab a foam roller or barbell and mash your sore muscles

10.9.19

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

400m Row

20 Push ups

20 Scorpions

Bench Press (1 Rep Max or 4×6 @ 75%)

Take 20 minutes and Build to a heavy 1 Rep Max or 4 sets of 6 reps at 75%

Metcon (Time)

3RFT(20min CAP)

400m Run or 500m Row

18 Thrusters

18 Toes 2 Bar

18 HSPU or DB Shoulder Press
Coach Tip* 20 minute cap so this is definitely a Grind workout. Find a moderate weight for your barbell and be as efficient as possible in the gymnastics. if you are doing DB Press your weight should be moderate and you should need to break them up in 2 sets

Warm-up (No Measure)

Cool Down

Coach led stretches

10.4.19

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

400m Jog

10 Scap Pull ups

10 Push ups

20 Air Squats

400m jog

Metcon (AMRAP – Rounds)

For as long as possible EMOM

5 Pull ups

10 Push ups

15 Air Squats
Coach Tip* With this all body weight movement test you should Sprint though each round but your heart rate should stay relatively low. Goal is to finsih 15+ Rounds

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash sore muscles

10.3.19

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

300m Jog

20 Strict Barbell Shoulder Press

300m Jog

Push Press (1 Rep Max Push Press or 4×6 @ 75%)

Metcon (Time)

4 Rounds For Time(20min CAP)

14 SDHP

50 Dubs or 100 Singles

14 Hang Power Snatch

*Rest until HR drops 12% or 1 min
Coach Tip* You should base your weight on your barbell off of you SDHP on this Sprint stye workout. It should be challenging to finish all 14 reps unbroken every round on the SDHP but have to break uo the hang power snatch in 2 or 3 sets

Warm-up (No Measure)

Cool Down

Coach led stretches