CrossFit Workout Of The Day

2.29.20

Ionic Fitness – CrossFit

CrossFit/EvoFit Mash up

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

15min AMRAP x2 (5min Rest)

100 Dubs or 200 Singles

20 DB Clusters

20 V ups

20 Burpees Over Bar

20 Renegade Rows

Warm-up (No Measure)

Cool Down

Coach led stretches

2.28.20

Ionic Fitness – CrossFit

CrossFit/EvoFit Mash up Tomorrow!

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Warm-up (No Measure)

Warm Up

20 Calories

20 Sit ups

20 Ring rows

Metcon (AMRAP – Rounds)

30min Alternating EMOM

Min 1 – 15 Wallballs

Min 2 – 15/10 Calories

Min 3 – 20 DB Hang Clean and Jerks(1 DB)

Min 4 – 5 Strict Pull ups

Min 5 – Rest

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash

2.27.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

10 Shoulder press

10 Muscle Snatch

Power Snatch (Every 90 seconds x 7, 7 TNG Power Snatch)

Take 10 minutes and warm up to a moderately heavy barbell. You should be able to do all sets unbroken.

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

100m Farmers Carry(2 KBs)

12 Front Rack Lunges

12 STOH

12 Box Jumps
Heavy KBs for your farmers carry to help with your grip. A lot of us had sore forearms from our last primal day so this will help us with our grip as a whole. Moderate weight on barbell for both movements. Aim to finish 4+ rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

2.26.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

100 Dubs or 200 Singles

20 Push ups

Push Press (Every 2min x 5, 5 Push Press @ 75%)

Metcon (AMRAP – Reps)

7min Ascending AMRAP

2 Bar facing burpees

2 Thrusters

4.4.6.6.
Tailor barbell to a moderately light barbell and move steady and efficiently for maximum results. Aim to get into the round of 14+

Warm-up (No Measure)

Cool Down

Coach led stretches

2.25.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

300m Row

10 Barbell Goodmornings

10 Push ups

750m Row (Time)

This should be an all our Sprint from start to finish. Males aim for under 3 minutes Females aim for under 4 minutes

Metcon (AMRAP – Rounds)

Every 5min x 5

14 Hang Power Clean

21 Deadlifts

14 Calories
Tailor your barbell so it is the same weight for both movements. moderate weight for cleans but light deadlifts. Aim to finish in 4 minutes or less each round

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash

2.24.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

20 Walking Lunges

500m Jog

Front Squat ( Every 2min x 5, 5 Front Squats @ 75%)

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

40 Dubs or 80 Singles

20 DB Snatch

10 T2B
Sprint! This one should elevate your heart rate to knew heights. Push yourself to continue to move. You should be able to do first round unbroken on both the Db snatch and the T2B. Aim to finish 4+ Rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

2.22.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP

300m Farmers Carry(2 KB)

50 Box Jump Overs

50 Ground to over head

50 Burpees over bar

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash sore muscles

2.21.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

12 Calories

12 Wallballs

12 Sit ups

Metcon (AMRAP – Reps)

Every 2min x 4 (Rest 2min between rounds)

12 SDHP

Max Calories

Rest 5 min

Every 2min x 4 (Rest 2min between rounds)

12 Hang Squat Cleans

Max Wallballs
Challenge yourself to put a moderate weight on your barbell for both movements. you should need to break up the reps in 2 sets. Score is total number of calories + Wallballs completed

Warm-up (No Measure)

Cool Down

Coach led stretches

2.20.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

100 Dubs or 200 singles

Metcon (Time)

4 Rounds For Time(30min CAP)

800m run

15 Burpees

15 STOH
This Aerobic Grind style metcon will help your body recover from the three stretngths we had so far this week. You need these as much as you need the others so dont skip because of high volume or running! Barbell weight should be challenging to complete tin 2 sets

Warm-up (No Measure)

Cool Down

Coach led stretches

2.19.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

25 Push Ups

400m Jog

Bench Press (Every 2min x 5, 5 Bench Press @ 75%)

Metcon (Time)

For Time(18min CAP)

15 Thrusters

15 Devil Press

30 DB Box Step Ups(2 DBs)

30 DB Snatch(1 DB)

15 Devil Press

15 Thrusters
Grind through this little chipper. Challenege yourself to continue to keep moving and control your breathe. Make weight on barbell challenging so you have to break the thrusters in 2 sets. Same weight for DBs on all three DB movements.

Warm-up (No Measure)

Cool Down

Coach led strethces