Workout Of The Day

8.9.19

Ionic Fitness – CrossFit

Happy Birthday Leslie Spurr!

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Warm-up (No Measure)

Warm UP

400m Jog

40 Air Squats

Back Squat (EOMOM x 10min x 3 Reps (85%))

Weight should be the same for all 5 set of 3

Metcon (Time)

50-40-30-20-10(12min)

Dubs or 100-80-60-40-20 Singles

KBS
Coach Tip* This Sprint workout is going to push your grip and shoulder stamina. Choose a weight on the KB that you can do the first 50 reps in 3 sets or less.

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash sore muscels

8.8.19

Boot Camp, Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

300m Row

15 Medball Cleans

15 Push press Wallballs

Metcon (Time)

Partner Metcon 4 Rounds For Time(40min CAP)

400m Run

30 Power Cleans

24 Front Squats

18 STOH
Coach Tip* With a time cap of 40 minutes you should attack this workout with a grind mentality. Split reps accordingly and pace yourself to work for 40 minutes. Focus on your breathe while your partner works. In through the nose out through the mouth. Same weight for all movements and it should be a moderate weight

Warm-up (No Measure)

Cool Down

Coach led stretches

8.7.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

3x

200m Jog

10 Barbell OHS

10 Barbell Press

Metcon (Time)

15-12-9(15min)

Snatch

Handstand Pushup or DB Shoulder Press
Coach Tip* Treat this workout as a Build format. Try and push your limits on one or both movements. Full Squats as long as you can do them safely, do power if working on mobility or form. Heavy DBs or Strict HSPU is encouraged!

Metcon (AMRAP – Rounds)

Plank Holds(Weighted if accessible)

90/30 x 5 rounds
Coach Tip* hold bodyweight plank if challenging for 90 seconds. Add weight if you can

Warm-up (No Measure)

Cool Down

Coach led stretches

8.2.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

3x

25 Dubs or 50 Singles

10 Db Snatch

10 Medball Cleans

Metcon (AMRAP – Reps)

2min AMRAP x 4 (2min Rest between)

8 Power Snatch

Max Cal Row/Bike

5min Rest

2min AMRAP x 4 (2min Rest between)

8 Power Snatch

Max Wallballs
Sprint

Warm-up (No Measure)

Cool Down

Coach led stretches

8.1.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

2x

400m Jog

10/10 KB Press

10/10 KB Deadlift

Metcon (AMRAP – Rounds)

30min Alt. EMOM

Min 1 – 15/12 Cal Row/Bike

Min 2 – 15 DB STOH

Min 3&4 – 400m run

Min 5 – Rest
Grind

Warm-up (No Measure)

Cool Down

Foam Roll or Barbell Mash

7.31.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

800m Row

30 Air Squats

15 Barbell Good mornings

Back Squat (Every 3min x 5…5 reps @ 80%)

Build

Hand Release Deadlift (Every 3min x 5..Build to heavy 5 reps)

Build

Warm-up (No Measure)

Cool Down

Coach led stretches

7.30.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

3x

30 dubs or 60 Singles

15 Push ups

Bench Press (12 Rep Max)

Build to a heavy 12 reps

Metcon (Time)

4RFT(14min)

15 T2B

20 Front Rack Lunge

200m Run
Sprint

Warm-up (No Measure)

Cool Down

Foam Roll or barbell mash