Workout Of The Day

3.16.19

Bonita Bootcamp, Ionic CrossFit – CrossFit

CrossFit Open Workout 19.4

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

3.15.19

Bonita Bootcamp, Ionic CrossFit – CrossFit

CrossFit Open Workout 19.4

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

3.13.19

Bonita Bootcamp, Ionic CrossFit – CrossFit

Warm-up (No Measure)

Warm UP

10min conversational AMRAP

10 KBS

10 Scorpions

10 Pvc Goodmornings

10 Goblet Squat

200m Jog

Front Squat (80+%)

Every 2 min for 10 rounds. Record Heaviest Weight

Metcon (Time)

3 Rounds For Time(15min CAP)

15 Thrusters

12 Burpee Box Jumps

9 Pullups
Coach Tip* Weight on barbell should be based off completing all 15 reps in an average of 2 sets across all 3 rounds. Make height on box challenging but try to make them all jumps. If box is too high set up weights for correct height. Pull up modification based off of mondays skill work.

Warm-up (No Measure)

Cool Down

Couch, Banded Shoulder Stretches, Butterfly

3.12.19

Bonita Bootcamp, Ionic CrossFit – CrossFit

Warm-up (No Measure)

Warm UP

100 Dubs

Back Squat (2RM Then 90% of 2RM for 3×2)

Record the 2RM

Metcon (AMRAP – Reps)

10min Ascending AMRAP

35 Dubs

2 Power Snatch

2 Overhead Squats

35.4.4…..
Coach Tip* Dont spend more than 1 minute per round working on dubs. If 1 minute elapses and you still havent gotten 35 dubs move on to PS. Weight on barbell can be moderately heavy but one should be able to do 8 reps unbroken of PS and OHS at desired weight.

Warm-up (No Measure)

Cool Down

Pigeon, Scorpion, Square

3.11.19

Bonita Bootcamp, Ionic CrossFit – CrossFit

Happy Birthday Coach Jeff!

Warm-up (No Measure)

Warm Up

30 Cal Row/ 20 Cal Bike/ 800m Jog

Metcon (No Measure)

Pull Ups Skill(C2B, Bar MU, Ring MU)
Coach Led Drills

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 STOH

10 Hang Power Clean

10 Lateral Burpee over bar

200m Run
Coach TIp* Weight on barbell should be challening but able to do first 2 rounds unbroken on each movement. Focus on good form and the speed will follow. Aim to finish 4+ Rounds

Warm-up (No Measure)

Cool Down

Lat Stretch, Arm Pretzel, Cactus