Daily Workout

Cycling

• 30min Sping Class

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10 min Warm-up

30 Rounds for Time (25 min Cap)

• 5 Wall Balls (20/14)
• 3 KB Swings (63/40)
• 1 power clean (165/115)

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Cardio Roundup
30min EMOM :45 on :20 off

• Air Runners
• C2 Bike
• C2 Ski Erg
• C2 Rower

Resources and Guides

• A Warm-Up for All Workouts
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Deadlift (15 min Cap)

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

Coordinated Chaos
Partners Chipper (30min Cap)

• 100 – Kettle Bell Swings (53/35)
• 90 – Wall Balls (20/14)
• 80 – Box Step-ups. (24/20)
• 70 – Med Ball Over Shoulders (80/50)
• 60 – Weighted KB Lunges. (70/50)
• 50 – Pull-Ups
• 40 – Toes-to-Bar
• 30 – Ring Dips
• 20 – Deadlifts (315lb/215lb)
• 10 – Wall Walks

Teams do not have to stay in order but must complete all reps of a movement before moving on.
Only 1 partner can be working
Try to create Male – Female Teams

Resources and Guides

• A Warm-Up for All Workouts
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

The Chief

5 rounds of a 3 min AMRAP

• 3 Power Cleans (135/95)
• 6 Push-ups
• 9 Air Squats

Rest 1 minute between Rounds

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

REST DAY

Everybody needs a day of rest. Enjoy it!

Bench Press

• 2 x 5 x 45lb
• 1 x 5 x 95lb
• 1 x 3 x 135lb
• 1 x 2 x 165lb
• 1 x 5 x 195lb. (working set)

25 Min Active Recovery

• C2 Bike

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

10 Rounds for Time (20min cap)

• 4 Pull-ups
• 8 Push-ups
• 12 Snatches (75/55)

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

4 Rounds for Time

• 25 x Sit-ups
• 2 x heavy Ball to Shoulder || or Power Clean. (150/80lb ball)
• 1 Down and Back KB Farmer Carry (Heavy)

Cash-out: 100 Cal AB

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

5 Rounds for Time (25 min)

• 500m row
• 15 DB/KB Shoulder Press (25lb/35lb)
• 30 Walking Lunge Steps

From CrossFit® Workout of the Day

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach