CrossFit Workout Of The Day

3.21.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

5min Partner AMRAP x 6(3 each)

200m Farmers Carry(2KB)

12 Power Snatch

36 Calories

12 Front Squats

36 Box Jump Overs
One person works at a time for the entire 5 minutes, then partner two picks up where partner one left off

Warm-up (No Measure)

Cool Down

Coach led stretches

3.20.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

20 Calories

10/10 KB Shoulder press

100m OH KB carry

Push Jerk ( Every 2:30 x 4, 6 Push Jerk)

Build across 4 sets to a heavy 6 reps

Metcon (Time)

4 Rounds For Time(12min CAP)

75 Dubs or 150 Singles

15 Hang Squat Cleans
Moderate wight on the barbell today. You should be able to get 5 or more unbroken reps.

Warm-up (No Measure)

Cool Down

Coach led stretches

03.20.20

Ionic Fitness – EvoFit

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Warm-up (No Measure)

Warm Up: 800 m Run

(Rodeo)

Every Min On the Min x25

Station 1.

4 Kb bent Over Rows into 6-8 Kb Curls

Station 2.

6 Z-Press into 10 Db OH Sit Ups

Station 3.

10 Front Squats into 6 RDLS

Station 4.

8 Db Floor Press Into 8 Tri cep kick backs

Station 5.

10 Leg Raises into Hallow Hold for Remaining time.

3.19.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

600m Jog

Metcon (Time)

21-15-9-15-21(25min CAP)

KBS

KB Goblet Squats

*400m Run after each round
This Grinder will help you recover from this weeks workouts. Challenge yourself to pick it up a little on your pace while running. Moerate KB will be plenty with all the reps we have today

Plank holds (Plank Holds 60/30 for 5 rounds)

Warm-up (No Measure)

Cool Down

Coach led stretches

3.18.20

Ionic Fitness – CrossFit

Happy Birthday Chris Godfrey!

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Warm-up (No Measure)

Warm Up

50 Dubs or 100 Singles

20 Push ups

Bench Press ( Every 2:30 x 4, 6 Bench Press)

Take 10minutes and warm up to about 70-75% and do all sets at same weight

Metcon (AMRAP – Rounds and Reps)

18min AMRAP

8 Pull ups

30 Push ups

8 Calories

30 Wall balls

8 Deadlifts
With 5 different movements in todays workout be mindful of your transitions, they can eat up a lot of time. Use a heavy barbell today and Grind through this long one. Aim to complete 4+ rounds

Warm-up (No Measure)

Cool Down

Grab a foam roller or lacrosse ball and mash your sore muscles

3.14.20

Ionic Fitness – CrossFit

Happy Birthday Katie Foiles!!!

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP

20 Front Rack Lunges

20 SDHP

20 Wallballs

20 Burpees

600m Run Together
Barbell weight should be moderately heavy.Split reps however you feel but run together

Warm-up (No Measure)

Cool Down

Coach led stretches

3.13.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

3x

10 DB Snatch

10 Burpees

Metcon (6 Rounds for time)

Every 5min x 6

14 Calories

14 Box Step ups

14 HSPU or DB Shoulder Press

14 Hang Power Clean
Each round is scored with the time it takes to complete the full round. You should aim to finish first couple rounds in under 3:30

Warm-up (No Measure)

Cool Down

Coach led stretches

3.12.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

600m Jog

Metcon (Time)

For Time(30min CAP)

800m Run

30 Power Snatch

30 Box Jumps

30 Calories

30 Thrusters

30 Pull ups

800m Run
Same weight on barbell for both movements. You should be able to finsih reps in 3-5 sets

Warm-up (No Measure)

Cool Down

Barbell mash or foam roll sore muscles

3.11.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

50 Dubs or 100 Singles

10 Medball cleans

10 Inch worms

Metcon (AMRAP – Reps)

2min AMRAP x 4(2min rest between)

12 Power Clean

Max Wallballs

Rest 5min

2min AMRAP x 4(2min rest between)

12 Power Cleans

Max Calories
There are alot of Power Cleans in todays Sprint style metcon. Choose a weight you can move efficiently and push yourself to get more than 20 calories each round and 30 wallbablls each round

Warm-up (No Measure)

Cool Down

Coach led stretches

3.7.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

15min Partner AMRAP

14 SDHP

14 Burpees

14 Front Rack Lunges

5min Rest

15min Partner AMRAP

21 Wall balls

21 Burpees

21 Power Cleans
One partner works at a time. Same weight on barbell for all movements. Aim to finish 5 rounds each AMRAP.

Warm-up (No Measure)

Cool Down

Coach led stretches