CrossFit Workout Of The Day

3.6.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

600m Jog

10 Scorpions

10 Scap Pull ups

Bench Press ( Every 3min x 5, 8 Bench Press )

Take 5 inutes and warm up to a heavy 8 reps and do all 5 sets at the same weight

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

8 Thrusters

35 Dubs or 70 Singles
Yes we have a Sprint! Use a moderate weight on barbell. You should be able to go unbroken for a few rounds if not most. Aim to complete 6+ rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

3.5.20

Ionic Fitness – CrossFit

Dont forget this Sunday Dr. Bri Wyatt will be at Ionic at 9 am for a womens health mini series seminar. It is free for Ionic Members only. See you there!

View Public Whiteboard

Warm-up (No Measure)

Warm Up

2x

50 Dubs or 100 Singles

400m Jog

Metcon (AMRAP – Rounds and Reps)

35min AMRAP

25 Calories

15 Front Squats

25 Sit ups

15 Power Snatch

25 Box Jumps
35min AMRAP means this grind is going to have a steady pace throughout. Moderate weight on your barbell so you have to break reps up in 2 or 3 sets but go could go unbroken on first round. Aim to get 3+ rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

3.4.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

200m Jog

10/10 KB Shoulder Press

15 Push ups

Push Press (Every 3min x 5, 8 Push Press)

Take a couple minutes and warm up to a heavy 8 reps and use same weight for all 5 sets

Metcon (Time)

3 Rounds For Time(20min CAP)

300m Run

30 Medball Squat Cleans

30 Push ups

30 Wallballs
This light Sprint metcon will test your mental fortitude. all movements are body weight or very light, Use this workout to dial in on your medball clean efficiency. Lets see some score under 15 minutes

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash sore muscles

3.3.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

Tabata Burpees

Back Squat (Every 3min x 5, 8 Back Squats )

Take 10 minutes and Build to a weight that you can support 5 sets of 8 reps. Challenge yourself

Metcon (AMRAP – Rounds)

Every 3min x 4

12 Pull ups

8 Power Cleans
Make pull up modification as hard as possible so you have to break it up in 2 or 3 sets. Power cleans could be done unbroken for a couple rounds but should be challenging enough so you have to break them up after a couple rounds.

Warm-up (No Measure)

Cool Down

Coach led stretches

3.2.20

Ionic Fitness – CrossFit

Happy Birthday Jay Parenteau and Ashley Mandeville!

View Public Whiteboard

Warm-up (No Measure)

Warm Up

3x

30 Dubs or 60 Singles

10 Wallballs

Clusters (10min EMOM, Build to a heavy 2 reps unbroken)

*Squat Clean Thrusters
Take 5 minutes and warm up to a moderate weight and then Build across the 10 sets to a heavy 2 reps

Metcon (Time)

30-20-10(15min CAP)

Deadlifts

Toes 2 Bar

*50 Dubs or 100 singles between each set
Use a moderately heavy weight for your barbell. You should have to break up the first 30 reps in 3 or more sets. Modify T2B to your highest capability.

Warm-up (No Measure)

Cool Down

Coach led stretches

2.29.20

Ionic Fitness – CrossFit

CrossFit/EvoFit Mash up

View Public Whiteboard

Warm-up (No Measure)

Warm Up

800m Jog

Metcon (AMRAP – Rounds and Reps)

15min AMRAP x2 (5min Rest)

100 Dubs or 200 Singles

20 DB Clusters

20 V ups

20 Burpees Over Bar

20 Renegade Rows

Warm-up (No Measure)

Cool Down

Coach led stretches

2.28.20

Ionic Fitness – CrossFit

CrossFit/EvoFit Mash up Tomorrow!

View Public Whiteboard

Warm-up (No Measure)

Warm Up

20 Calories

20 Sit ups

20 Ring rows

Metcon (AMRAP – Rounds)

30min Alternating EMOM

Min 1 – 15 Wallballs

Min 2 – 15/10 Calories

Min 3 – 20 DB Hang Clean and Jerks(1 DB)

Min 4 – 5 Strict Pull ups

Min 5 – Rest

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash

2.27.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

800m Jog

10 Shoulder press

10 Muscle Snatch

Power Snatch (Every 90 seconds x 7, 7 TNG Power Snatch)

Take 10 minutes and warm up to a moderately heavy barbell. You should be able to do all sets unbroken.

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

100m Farmers Carry(2 KBs)

12 Front Rack Lunges

12 STOH

12 Box Jumps
Heavy KBs for your farmers carry to help with your grip. A lot of us had sore forearms from our last primal day so this will help us with our grip as a whole. Moderate weight on barbell for both movements. Aim to finish 4+ rounds

Warm-up (No Measure)

Cool Down

Coach led stretches

2.26.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

100 Dubs or 200 Singles

20 Push ups

Push Press (Every 2min x 5, 5 Push Press @ 75%)

Metcon (AMRAP – Reps)

7min Ascending AMRAP

2 Bar facing burpees

2 Thrusters

4.4.6.6.
Tailor barbell to a moderately light barbell and move steady and efficiently for maximum results. Aim to get into the round of 14+

Warm-up (No Measure)

Cool Down

Coach led stretches

2.25.20

Ionic Fitness – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up

300m Row

10 Barbell Goodmornings

10 Push ups

750m Row (Time)

This should be an all our Sprint from start to finish. Males aim for under 3 minutes Females aim for under 4 minutes

Metcon (AMRAP – Rounds)

Every 5min x 5

14 Hang Power Clean

21 Deadlifts

14 Calories
Tailor your barbell so it is the same weight for both movements. moderate weight for cleans but light deadlifts. Aim to finish in 4 minutes or less each round

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash