CrossFit Workout Of The Day

5.29.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Back Squat (Every 2min x 5, 5 Back Squats)

Metcon (AMRAP – Rounds)

Every 4min x 4

10 KB Box Step Ups

15 Wallballs

10 STOH

15 Box Jumps
Choose moderate weight for all movements today. This is going to feel like an AMRAP. Try and move faster than you are comfortable with so you can get some rest between rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

5.28.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

20 Calories

20 Medball Cleans

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

Metcon (AMRAP – Rounds)

20min AMRAP

12 Hang Power Snatch

6 Burpees over bar

12 T2B

60 Dubs or 100 Singles

Rest until HR drops 12% or 1min
Light weight on barbell today. Choose a T2B modification that you can do a few rounds unbroken. This is meant to be a cardio workout. Get that Hr high and lets relearn how to control our HR again

Warm-up (No Measure)

Cool Down

Mash soremuscles with barbell, foam roller or lacrosse ball

5.27.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

Tabata Fakies

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

Metcon (Time)

3 Rounds For Time(20min CAP)

25 Push ups

20 Front Rack Lunges

15 Thrusters

400m Run
Same weight on barbell for both movements. Break Push ups in sets of 5 so you can keep the same pace throughout entire workout.

Warm-up (No Measure)

Cool Down

Coach led stretches

5.26.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

400m Jog

20 RDLs

Deadlift (Every 2min x 5, 5 Deadlifts)

Metcon (AMRAP – Reps)

8min Ascending AMRAP

3 Over Head Squats or Front Squats

3 Pull ups

6.6.9.9…
Moderate weight on your barbell, you should be able to do 10 reps unbroken. Choose modification on pullups where you can do a set of 10 reps unbroken. Aim to get into round of 15+

Warm-up (No Measure)

Cool Down

Mash sore muscles

5.25.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

600m Jog

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
We want the barbell to be heavy but max weight is 185 for Males and 105 for Females

Warm-up (No Measure)

Cool Down

Coach led stretches

5.22.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

20 Split Jumps

10 Barbell Good mornings

Front Squat (Every 2min x 5, 5 Front Squats)

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

25 Deadlifts

200m Run

25 KBS

200m Run

25 Toes 2 Bar
Moderate weight for DLs and KBS. Please scale down your Toes 2 Bar as you will be sore for weeks if you dont. I promies we will all be abck to normal quickly if we take our time getting there. If not we are putting ourselves at higher risk for injury

Warm-up (No Measure)

Cool Down

Mash Your Self

5.21.20

Ionic Fitness – CrossFit

Happy Birthday Troy Lytell!

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Warm-up (No Measure)

Warm Up

800m Jog or 50 Calories

Metcon (AMRAP – Rounds)

30min Alternating EMOM

Min1 – 40 Dubs or 60 Singles

Min 2 – 10 SDHP

Min 3 – 20 Wallballs

Min 4 – 10 Power Cleans

Min 5 – Rest
Light barbell and same weight for both movements.

Warm-up (No Measure)

Warm Up

Coach led stretches

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

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.