CrossFit Workout Of The Day

2.15.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

1000m Jog

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

30 Calories

30 T2B

30 STOH

30 Hang Power Snatch

30 HSPU or DB Shoulder Press

Warm-up (No Measure)

Cool Down

Coach led stretches

2.14.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

200m Jog

10 Db Hang Clean and jerks

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
One should only do Rx weight if they can complete 1 round unbroken at that weight.

Metcon (AMRAP – Rounds and Reps)

5min ABRAP

30 Bicycles

30 KB Tea Pots

30 Sit ups

Warm-up (No Measure)

Cool Down

Coach led stretches

2.8.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

600m run together

25 Clean and Jerks

25 Pull ups

25 Burpees over Bar

25 Front Squats or Overhead Squats

Warm-up (No Measure)

Cool Down

Coach led stretches

2.7.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

400m row

10 Barbell good Mornings

Deadlift (Every 2min x 5, 3 Deadlifts @ 85%)

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

15 SDHP

15 Front Squats

15 KBS

45 Dubs or 100 Singles

– Rest 12% or 1 min
Aim to finish 6+ rounds. Light weight and fast is the objective for today.

Warm-up (No Measure)

Cool Down

Coach led stretches

2.6.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

200m Jog

10 DB Snatches

Metcon (Weight)

Every 2min x 10,

Snatch Highpull + Midhang Snatch + High Hang Snatch
Build across 10 sets to a heavy complex

Metcon (Time)

For Time(18min CAP)

10 Toes 2 bar

10 T2B 20 Thrusters

10 T2b 20 Thrusters 30 Calories

10 T2B 20 Thrusters 30 Cals 40 DB Snatch

10 T2B 20 Thrusters 30 Cals 40 DB Snatch 50 Burpees
Have fun with this chipper. Light weight on barbell but go heavy on Dumbell

Warm-up (No Measure)

Cool Down

Coach led stretches

2.5.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

400m row

25 Push ups

Bench Press ( Every 2min x 5, 3 Bench Press @ 85%)

Metcon (Time)

4 Rounds For Time(20min CAP)

10 HSPU or DB Shoulder Press

15 Clean and Jerks

20 Front Rack Reverse Lunges

25 Pull ups
Same weight on barbell for both movements. Make weight challenging to complete lunges in 2 sets. Pull up modifications should be done in 2-4 sets

Warm-up (No Measure)

Cool Down

grab a foam roller or barbell and mash sore muscles

2.4.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

400m Jog

Primal 2.0 (Time)

75 Tire Flips

1000m Run with Medball

75 Toes 2 Bar

75 Push ups

400m Farmers Carry(2 KB)

75 Calories

75 Wallballs

75 KB Step Ups(1 KB)
40min CAP Split reps however you would like

Warm-up (No Measure)

Cool Down

Coach led Stretches

2.3.20

Ionic Fitness – CrossFit

Free Yoga Class This Sunday @ 10am

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Warm-up (No Measure)

Warm Up

150 Dubs or 250 Singles

Back Squat (Every 2min x 5, 3 Back Squats @ 85%)

Take 10 minutes and Build up to 85% then use that weight for all sets

Metcon (AMRAP – Rounds)

12min AMRAP

4 Power Cleans

4 Front Squats

4 Shoulder To Overhead
Rounds must be unbroken. Choose weight with attempt at completing 10+ Rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

2.1.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

10min Partner AMRAP x 3(3min rest between)

200m Run Each(Relay style on run only)

50 Hang DB Snatch

50 Box Jumps

50 Front Squats
Start where you left off at each round and score is total rounds and reps completed.

Warm-up (No Measure)

Warm Up

Coach led stretches

1.31.20

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

200 Dubs or 300 Singles

Metcon (Time)

For Time(25min CAP)

30 Calories

30 HSPU or DB Shoulder Press

30 Hang Squat Cleans

30 Thrusters

30 Calories
Tailor barbell so you can move through 5 reps in each set for both movements. Tailor Hspu or Db Press so you can do sets of 5 reps or more.

Warm-up (No Measure)

Cool Down

Coach led stretches