Workout Of The Day

8.27.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

30 Walking Calf Raise

300m row

Metcon (No Measure)

12min EMOM

50m Sprint

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

6 Power Snatch

9 Pull ups

12 Box Jumps

400m Run
Coach Tip* This GRIND workout i want you to sprint the first round. Go unbroken on everything and run fast, to speed up your HR. This will be beneficial to see how you respond to a long workout with an elevated HR from the start. Make this challenging and the results will show. Aim for 5 rounds

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash Hamstrings and Lats

8.26.19

Ionic Fitness – CrossFit

Happy Birthday Coach Sarah!

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Warm-up (No Measure)

Warm up

2x

300m Jog

15 Air Squats

Back Squat (Every 2min x 10 Build to heavy 3 Reps)

Metcon (Time)

For Time(20min)

15-12-9

Hang Squat Clean

Burpee over bar

3 minute rest then

15-12-9

STOH

Burpee over bar
Coach Tip* With the built in rest one should treat this workout like a SPRINT. Same weight on the barbell for both movements. Base weight off of STOH.

Warm-up (No Measure)

Cool Down

Coach led stretches

8.23.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

300m Jog

10/10 DB Shoulder Press

10/10 DB Snatch

Metcon (AMRAP – Rounds)

30min Alternating EMOM

Min 1 – 10 HSPU or Db Shoulder press

Min 2 – 8 Burpee Box Jumps

Min 3 – 6 Power Snatch

Min 4 – 50 Dubs or 100 Singles

Min 5 – Rest
Coach Tip* This workout will be a Grinder. Choose modification on HSPU or DB press where you can complete in one or two sets. BBJ are hard for everyone so control your breathe and it should be manageable in under a minute. if so inclined challenge yourself on the weight for the PS but if the other movements are hard then go lighter on the weight for the PS.

Warm-up (No Measure)

Cool Down

take at least 15 minutes and Foam roll, lacrosse ball mash and barbell mash full body to aid in recovery

8.22.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

10 Barbell RDL

10 Medball Squats

10 Medball Push Press

Metcon (Time)

For Time(28min CAP)

30 Power Cleans

60 Wallballs

800m Run

60 Wallballs

30 Power Cleans
Coach Tip* Yesterday we got heavy with the PC so today we go lighter. This Grinding chipper will be easier for those who can move the barbell and medball efficiently. Try not to move quickly just aim to move well and that will prove to be qucik

Warm-up (No Measure)

7min ABRAP

10 Tea Pots per side

30 Mt. Climbers

10 Medball Pass throughs

30 Flutter Kicks
Medball Pass through(Vup with medball in hands then transfer ball to feet and then back to hands every other rep)

Warm-up (No Measure)

Cool Down

Coach led stretches

8.21.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

3x

25 Dubs or 50 Singles

10 Medball Cleans

10 DB Snatch

Power Clean (Every 1:30 x 10 Sets)

Build to a heavy 3 Reps. Coach led Barbell efficiency tips.

Metcon (AMRAP – Rounds)

Every 5min for x 5 Rounds

10 High Hang Power Snatch(At the hips)

10 KB Step ups(1KB)

200m Run
Coach Tip* Normally these sprint workouts would be stated at doing a weight that can be done unbroken but today i want you to go for it and add some weight on this sprint. I mean like an extra 10lbs maybe. Challenge yourself to move the slightly heavier barbell and still finish the workload per round.

Warm-up (No Measure)

Cool Down

Coach led stretches

8.16.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

400m Run

10/10 DB Shoulder Press

10 Push ups

Push Press (Build to a heavy 2 reps)

10min EMOM

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Thrusters

10 Pull ups

10 Sumo Deadlift Highpull

10 Box Jumps
Coach Tip* Steady pace on this GRIND workout will prove to be successful. Move efficient to save your energy. Save some in the take to go fastest in the last 5 minutes of the workout. Don’t forget to have fun

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash

8.15.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

3x

25 Dubs or 50 Singles

10 Medball Cleans

10 Medball Push press

Metcon (Time)

For Time(20min)

30 Squat Clean And Jerks

*100m Run every time you let go of the bar
Coach Tip* Hold on to the bar to BUILD strength in barbell cycling. With a 20 minute time cap, make the weight challenging. Aim to finish around the 15 minute mark.

Warm-up (No Measure)

5min EMOM 40/20

6 inch holds
Lay down on your back and hold heels 6 inches off the ground with legs extended

Warm-up (No Measure)

Cool Down

Coach led stretches

8.14.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

10 V ups

10 Push ups

Metcon (AMRAP – Rounds)

30min Alternating EMOM

Min 1 – 15/12 Cal row or bike

Min 2 – 10 Toes 2 Bar

Min 3 – 15 Wall balls

Min 4 – 10 DB Snatch

Min 5 – Rest
Coach Tip* This 30 minute Grind workout should be paced. Choose modifications and weights based off finishing all reps in about 35 seconds(excluding calories, that should take most of the minute)

Warm-up (No Measure)

Cool Down

Coach led stretches