Workout Of The Day

10.2.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

3x

35 Dubs or 50 Singles

10 Medball Push press

10 Medball OH Lunges

Metcon (AMRAP – Rounds)

Every 6min x 5

400m Run or Row/ Bike 25 Cal

25 Wallballs

10 Front Rack Lunges
Coach Tip* Aim to finish each round in under 4 minutes to give yourself 2 minutes of rest each round. While resting breathe deeply to lower Hear rate. Try to complete all wallballs unbroken and weight on lunges should be moderate

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash sore muscles to aid in recovery

10.1.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

400m Row

10 Barbell Good mornings

400m row

Hand Release Deadlift (1 Rep Max HR Deadlift or 4×6 @ 75%)

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 DB Clusters

10 Burpee Box Jumps

10 Cal Row/Bike

10 HSPU or DB Shoulder Press
Coach Tip* This 20min Grinder has a relatively new movement. Moderate to heavy weight on DBs for the clusters, high Burpee Box Jumps and Strict HSPU are encouraged. Aim to finish 5+ Rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

9.27.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds)

30min Alt EMOM

Min 1 – 20 Wallballs

Min 2 – 15 Push ups

Min 3 – 10 Back Squats

Min 4 – 5 Strict Chin Ups

Min 5 – Rest
Coach Tip* Any workout over 20 minutes is a Grinder. Moderate weight on your barbell for the back squats as you will have to clean it from the ground every set.

Warm-up (No Measure)

Cool Down

Coach led stretches

9.26.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

15 Push ups

200m Row

15 Push ups

200m Jog

15 Push ups

Bench Press (Every 2 min x 6, 3 Reps)

Start at 80% and Build to a heavy 3 reps over the 6 sets

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

12 Power Snatch

6 Box Jumps Overs

12 Front Rack Lunges per leg
Coach Tip* Moderate weight on the barbell for this grind workout. This workout seems easy but will be challenging on your legs. Be mindful of your weight choice as there are a lot of lunges in this one.

Warm-up (No Measure)

Cool Down

Barbell mash or foam roll your legs

9.20.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

30 Medball Cleans

30 Empty Barbell shoulder press

Clean and Jerk (10min EMOM 2 Reps)

Power Clean and Power Jerk, Same weight across all sets

Metcon (AMRAP – Rounds)

Every 3min x 5

7 Thrusters

14 Burpees over bar
Coach Tip* Heavy Thrusters and Fast Burpees will make this feel like its a sprint workout that had a baby with a build workout.

Warm-up (No Measure)

Cool Down

Coach led stretches

9.19.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

50 Dubs or 100 Singles

20 DB Snatch

Snatch (10min EMOM 3 Unbroken Reps)

Squat, Same weight on all sets

Metcon (Time)

For Time(12min)

30 Wallballs

10 Renegade Rows

20 Wallballs

20 Renegade Rows

10 Wallballs

30 Renegade Rows
Coach Tip Sprint Sprint Sprint Sprint Everybody! Everything should be unbroken and fly baby fly

Warm-up (No Measure)

Cool Down

Coach led stretches

9.18.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

25 Air Squats

Front Squat (5min EMOM 1 rep @ 90+%)

or Every 2 minutes 5 Reps @ 75%

Metcon (Time)

2RFT(20min CAP)

800m Run

20 STOH

20 Pull ups

20 Front Rack Lunges
Coach Tip* This is a Grind workout but i want you to go heavy on the barbell and on your modification of the pull up. Make it hard so you have to break up your 20 reps in 2 or 3 sets.

Warm-up (No Measure)

Cool Down

Coach led stretches

9.17.19

Ionic Fitness – CrossFit

Happy Birthday Cat Lopez!

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Warm-up (No Measure)

Warm Up

500m Row

10 Medball Cleans

10/10 Db Upright Row

Metcon (AMRAP – Reps)

Every 2min x 4 (Rest 2min between rounds)

8 Power Snatch

Max Cal Row or Bike

Rest 5 min

Every 2min x 4 (Rest 2min between rounds)

8 Power Cleans

Max KB Box Step ups(1 KB)
Coach Tip* This Sprint workout should be just that. Every round strive for more reps than the last round. Push yourslef and watch yourself grow. Barbell weight should be unbroken every round

Warm-up (No Measure)

Cool Down

Grab foam roller or barbell to mash sore muscles and aid in recovery