Workout Of The Day

5.24.19

Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

800m Row

Metcon (No Measure)

High Intensity Body Building

30/30 x 4 rounds

DB Curls

Single Leg KB RDL

DB Fly

Goblet Lateral Lunges

Arny Presses

Goblet Reverse Lunges

Landmine Row

Goblet Sumo Squat

Box Tricep Dip

Warm-up (No Measure)

Cool Down

foam Roll or Barbell mash

5.23.19

Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3x

200m Jog

10 Scap Pull ups

5 Push ups

10 Air Squats

Metcon (Time)

Partner Murph(40min CAP)

800m Run(together)

100 Pullups

800m Run(together)

200 Push ups

800m Run(together)

300 Air squats

800m run(together)
Coach Tip* Split up reps however you want. Cruise through this practice run for memorial day next week

Warm-up (No Measure)

Cool Down

Coach led stretches

5.22.19

Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3x

200m Row

10 Push ups

5/5 KB Press

Push Press (5 x 3 @ 85%)

Metcon (AMRAP – Rounds and Reps)

9min AMRAP(TDOME Training)

3 Squats Snatches

9 Wallballs
Coach Tip* Weight on barbell should be moderately light. You should be able to complete all 3 reps unbroken every round. Same goes for wallballs, Pick that ball up and do all 9 reps every time, dont split up the reps.

Warm-up (No Measure)

Cool Down

Coach led stretches

5.21.19

Ionic CrossFit – CrossFit

Happy Birthday Troy Lytell!

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Warm-up (No Measure)

Warm Up

600m Jog

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

16 DB Snatch

8 Burpee Box Jump Over
Coach Tip* Short metcons are for sprinting. Try to redline and hold as fast as a pace as you can go. This will prove to better your all around fitness.

Metcon (4 Rounds for reps)

Tabata x 4

Sit ups

Dubs

Goblet squats

Burpees
Coach Tip* Score is total number of reps completed. do 8 intervals of 20/10 at each movement before moving on to the next movement

Warm-up (No Measure)

Cool Down

Foam Roll or Barbell mash

5.20.19

Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3x

25 Dubs

20 Lunges

Back Squat (Find 1 Rep Max)

Coach Tip* If you dont want to find a 1RM find a heavy 5 reps and do 5×5

Metcon (AMRAP – Reps)

2min AMRAP x3(2min rest between)

10 Front Squats

Max Cal row/Bike

Rest 5min

2min AMRAP x3(2min rest between)

10 Hang Power Cleans

Max KB Step ups
Coach Tip* Score is total cal row/bike + total step ups. Barbell reps should be unbroken and fast to maximise time for Max Reps

Warm-up (No Measure)

Cool Down

Coach led stretches

5.17.19

Ionic CrossFit – CrossFit

Happy Birthday Nance Finch!

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Warm-up (No Measure)

Warm Up

20 Cal Bike or row

20 DB Highpulls per arm

Metcon (Time)

For Time(12min CAP)

20-15-10-5

Muscle Snatch

40-30-20-10

Sit ups
Coach Tip* I recommend a very light barbell, with a 12 minute time cap you should be hustling

9.1.16 (Time)

For Time

20 Burpee Buy in

1-10

Deadlifts 135/95

Power Cleans 135/95
15min CAP

Coach Tip* For those of you who have been here since 2016 lets see how we stack up. For those of you that haven’t lets have some fun with this barbell intensive metcon. Aim to finish in under 10 minutes

Warm-up (No Measure)

Cool Down

Mash yo self

5.16.19

Ionic CrossFit – CrossFit

Happy birthday Pradnya Gaikwad and Camden Guyette!

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Warm-up (No Measure)

Warm Up

800m Jog

Handstand Walk Skill (No Measure)

Choose One

7×4 Wall Walks

30 Free Standing Kick Ups

5×10 Shoulder Taps

7-10m HS Walks

Obstacle Course

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Overhead Lunges

8 Burpees over bar

10 Overhead Lunges

8 Pull ups
Coach Tip* Lunges should be unbroken every time you pick up the barbell. Relax and move with intention on this long 20 minute AMRAP. Break before you need it but make them small breaks. Aim to finish 6+ Rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

5.15.19

Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

25 Push ups

Bench Press (1 Rep Max)

Build to todays Heavy Single

Metcon (AMRAP – Reps)

8min 40/20 Interval row for Max Calories
Rest 4 minutes then

Metcon (AMRAP – Rounds)

8min EMOM

50 Dubs or 100 singles
Score is total rounds completed in under 1 minute. Max 8 points

Warm-up (No Measure)

Cool Down

Coach led stretches

5.14.19

Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

2x

400m Jog

25 Air squats

Front Squat (5 x 2 @ 90%)

Metcon (Time)

21-15-9-15-21(15min)

Sumo Deadlift High pulls

KB Step Ups(1KB)
Coach Tip* SDHP should be moderately heavy. You should be able to do the first round of 21 in no more than 3 sets. Make the KB Heavy for the step ups. There is a big time cap on this workout you should not finish in under 10 minutes

Warm-up (No Measure)

Cool Down

Foam Roll or barbell mash your quads