CrossFit Workout Of The Day

7.1.20

Ionic Fitness – CrossFit

Class times for 4th of July are 7, 8, 9, 10 only. Class reservation sheets are on the front desk

View Public Whiteboard

Warm-up (No Measure)

Warm Up

1000m row or 50 calories or 800m Jog

Metcon (AMRAP – Reps)

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

10 Front Rack Lunges

Max Calories

Rest 5 min

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

10 Toes 2 Bar

Max KB Box Step(1 KBs)
Score is total calories and step ups. Barbel should be challenging to get all 10 reps unbroken. Moderate to heavy. T2B modification should make you finish in 2 sets or less

Warm-up (No Measure)

Cool Down

Coach led stretches

6.27.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP

50 Calories

50 Back Squats

50 Burpee Box Jumps

50 KBS

6.26.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

800m Jog

200m Sprints x 4 (4 Rounds for time)

Every 3min x 4, 200m Sprint

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

16 HSPU or DB Shoulder Press

12 Box Jumps

16 Overhead Lunges
DBs should be light enough so you can do the first set unbroken. OH lunges should be completed in 3 sets or less on all rounds. Aim to finish 4+ rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

6.25.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

5mins of Dubs practice or 150 Dubs

Power Clean (Every 2min x 6, 4 Power Cleans)

Build across your 6 sets to a heavy 4 reps

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

24 Wallballs

12 SDHP

24 DB Snatch

12 Front Squats
Same weight on barbell for both movements. Should be moderate weight and you should be able to do most reps unbroken for snatch and wallballs as well. Aim to get 5+ rounds

Warm-up (No Measure)

Cool Down

Mash Mash Mash

6.24.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

1000m row or 50 calories or 800m Jog

Metcon (AMRAP – Reps)

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

10 Front Rack Lunges

Max Calories

Rest 5 min

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

10 Toes 2 Bar

Max KB Box Step(1 KBs)
Score is total calories and step ups. Barbel should be challenging to get all 10 reps unbroken. Moderate to heavy. T2B modification should make you finish in 2 sets or less

Warm-up (No Measure)

Cool Down

Coach led stretches

6.23.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

500m Jog

20 Walking Lunges

Front Squat (Every 2min x 6, 4 Front Squats)

Take 10mins and warm up to a heavy 4 reps and do all sets at same weight.(That means you too Eric, Ken and Costa)

Metcon (Time)

27-21-15-9(12min CAP)

Power Snatch

* 50 Dubs or 100 Singles between rounds
Power Snatch should be moderate to light. You should be able to do all 27 reps in 3 sets or less.

Warm-up (No Measure)

Cool Down

Barbell, foam roll or lacrosse ball smash sore muscles

6.19.20

Ionic Fitness – CrossFit

Repeat from 5.22.20

View Public Whiteboard

Warm-up (No Measure)

Warm Up

2x

20 Split Jumps

10 Barbell Good mornings

Front Squat (Every 2min x 5, 5 Front Squats)

Try and do more than 5.22.20

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

25 Deadlifts

200m Run

25 KBS

200m Run

25 Toes 2 Bar
Try and beat score from 5.22.20

Warm-up (No Measure)

Cool Down

Mash Your Self

6.18.20

Ionic Fitness – CrossFit

Repeat from 5.21.20

View Public Whiteboard

Warm-up (No Measure)

Warm Up

800m Jog or 50 Calories

Metcon (AMRAP – Rounds)

30min Alternating EMOM

Min1 – 40 Dubs or 60 Singles

Min 2 – 10 SDHP

Min 3 – 20 Wallballs

Min 4 – 10 Power Cleans

Min 5 – Rest
Light barbell and same weight for both movements.

Warm-up (No Measure)

Warm Up

Coach led stretches

6.17.20

Ionic Fitness – CrossFit

Happy Birthday Stephanie Warson!

View Public Whiteboard

Warm-up (No Measure)

Warm Up

2x

200m jog or 10 calories

10 DB Snatch

Power Snatch (Every 2min x 5, 5 Power Snatch)

Metcon (Time)

21-15-9

Front Squats

HSPU or DB Shoulder Press
Look at workout from 5.20.20

Warm-up (No Measure)

Cool Down

Coach led stretches

6.13.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

10min Partner AMRAP

20 Pull ups

20 DB Snatch

40 Dubs or 80 singles

– 2min Rest

10min Partner AMRAP

40 Wallballs

40 Hang DB CJ(1 DB)

40 Dubs or 80 Singles

– 2min Rest

10min Partner AMRAP

60 Box Jump Overs

60 DB Squats(1 DB)

40 Dubs or 80 Singles