CrossFit Workout Of The Day

7.18.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP

40 Wallballs

40 Front Rack Lunges

40 STOH

400m Run
Split reps however you want. Aim to get 4 rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

7.17.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

5min of dubs practice or 150 Dubs

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

20 DB Snatch

10 T2B

20 Box Jumps
You should be able to do first couple rounds unbroken with the DB Snatch. T2B modification should be challenging so we can get better and eventually getting T2B. If you have them already try and do the first set as big as you can so you can get better at bigger sets.

100 Sit-ups For Time (Time)

5min CAP

Warm-up (No Measure)

Cool Down

Mash

7.16.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

20 Medball Cleans

400m Run

20 Medball Cleans

Power Clean ( Every 2min x 5, 2 Power Cleans)

Build across your sets to a heavy 2 reps

Metcon (AMRAP – Rounds)

20min Alternating EMOM

Min 1 – 12/10 Calories

Min 2 – 15 Wallballs

Min 3 – 10 Pull ups

Min 4 – Rest
Just move today, all reps should be completed close to unbroken.

Warm-up (No Measure)

Cool Down

Coach led stretches

7.15.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

20 Calories

10 Pike Push ups

10 Push ups

Shoulder Press (Every 2min x 5, 5 Shoulder Press)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

8 Push Press

16 Front Squats

8 Burpees Over Bar
Same Weight on barbell for both movements. Heavy Push press but moderate Front Squats. You should have to break up both movements after round one or two. Aim to get 4+ Rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

Happy Birthday Coach Lynsey

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP

50 Calories

50 Back Squats

50 Burpee Box Jumps

50 KBS
Moderate weights for all movements. both partners may use different equipment and weights. Slip reps however you feel between the two of you

Warm-up (No Measure)

Cool Down’

Coach led stretches

7.10.20

Ionic Fitness – CrossFit

6 year Anniversary Party this Saturday At Ionic Fitness @ 7pm

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Warm-up (No Measure)

Warm Up

2x

10 DB Upright Rows per arm

10 DB Shoulder press per arm

200m Jog

Power Snatch (Every 2min x 6, 4 Power Snatch)

Build across 6 sets to a heavy 4 reps

Metcon (Time)

20-15-10(15min CAP)

DB Snatch per arm

Calories

Pull Ups
Move fast in todays Sprint metcon. Should be close to unbroken on all DB Snatch and sprinting calories. Pull up modification should allow you to finish all reps per round in 2 or 3 sets

Warm-up (No Measure)

Cool Down

Mash

7.9.20

Ionic Fitness – CrossFit

Happy Birthday MC Heller

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Warm-up (No Measure)

Warm Up

2x

10 Barbell GoodMornings

50 Dubs or 2min of practice

Deadlift (Every 2min x 6, 4 Deadlifts)

Take 10 minutes and warm up to a heavy 4 reps and do all sets at the same weight

Metcon (AMRAP – Reps)

10min Ascending AMRAP

2 Thrusters

2 T2B

4.4…..
Moderate weight on the barbell for todays ascending AMRAP. Modify t2B so you can do 10 unbroken reps. Aim to get into round of 16

Warm-up (No Measure)

Cool Down

Coach led stretches

7.8.20

Ionic Fitness – CrossFit

6 Year Anniversary Party this Saturday @ Ionic Fitness 7pm
Happy Birthday Roma Miruntenko

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Warm-up (No Measure)

Warm Up

2x

15 Push ups

15 Calories

Bench Press ( Every 2min x 6, 4 Bench Press)

Take 10 minuts and warm up to a heavy 4 reps and do all sets at tha t weight

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Push Press

10 Hang Squat Cleans

10 Box Jump Overs

*Rest 12% drop in HR or 1 min
Moderate to heavy barbell for push press will be a moderate to light weight for Hang Squat Cleans. Same weight for both but choose weight based on your push press. Aim to finish 5 rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

7.4..20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

7.3.20

Ionic Fitness – CrossFit

Class times for 4th of July are 7, 8, 9, 10 only. Class reservation sheets are on the front desk

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Warm-up (No Measure)

Warm Up

800m Jog

200m Sprints x 4 (4 Rounds for time)

Every 3min x 4, 200m Sprint

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

16 HSPU or DB Shoulder Press

12 Box Jumps

16 Overhead Lunges
DBs should be light enough so you can do the first set unbroken. OH lunges should be completed in 3 sets or less on all rounds. Aim to finish 4+ rounds

Warm-up (No Measure)

Cool Down

Coach led stretches