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Icon Athlete

CrossFit programming built for COMMUNITY & RESULTS. Built by 8x CrossFit Games athlete and coach @cspealler

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Kicking off the week with some heavy lifting by finding our 1 RM back squat for the day. Make sure to get good and warm with the hips and low back. Take the time to get in some good build up sets with lighter loads and pay attention to how you want to make jumps as you are increasing weight on the bar to make the most of that 1 RM attempt. Don't stress if you don't get a PR. This is just a test to see where we currently are. ⠀ •⠀ #iconathlete#crossfit

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Train smart with programming that serves you and gets you results. The best way to do this is by assessing your fitness and seeing where you are currently. This week at #iconathlete, we'll be assessing our overall fitness through a series of pieces that test our cardio, gymnastics, mobility, olympic lifting, raw strength, and stamina. It's the perfect time to jump on with our programming and join our community. After the assessment week, you'll know which track we personally recommend and be able to start training with purpose and getting results! Sign up for any track at iconathlete.com to join! #crossfit

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Great work to everyone who’s tackled 19.5!!! This one was rough. But loved every minute of it cause it’s just plain, classic #crossfit.#iconathlete

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Mobility is one of the pieces we'll be testing during our assessment week next week! We do this through an Overhead Squat with PVC for time. The ability to move the body into this most advantageous and technically sound position will show us where we're at on the mobility scale. Join us next week as we assess our fitness through the Icon Assesment. Sign up for any track at iconathlete.com.⠀ •⠀ #iconathlete #crossfit

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105 C2B pull-ups in 19.5... Holy bananas! Here are some tips on approaching this movement. • #iconathlete #crossfit #crossfitopen #2019crossfitopen #intheopen

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Thrusters and chest-to-bar pull-ups!!! Wouldn't be the #crossfitopen without a devastating workout to finish it. Here are some workout tips from coach @cspealler!⠀ •⠀ Warm up:⠀ - 3-way hip stretch x3⠀ 2-3 Rounds⠀ - :45 sec bike or row⠀ - 10 goblet squats⠀ - 10 reverse grip press⠀ - 3 kip swing + pull-up + 3 kip swing⠀ •⠀ Workout Strategy⠀ - This one is all about the numbers and staying in the moment. Here's what I'm suggesting as a starting point for the thruster. If you're a pull-up ninja, these numbers might be possible for you as well. ⠀ 33: 14-11-8 ⠀ 27: 12-9-6 ⠀ 21: 9-7-5 ⠀ 15: 7-5-3 ⠀ 9: 5-4 ⠀ Some of these numbers may be high for you but you can get a feel for what we are looking to do. Break things up from the get go and make sure you stay focused on the specific set/number you are on. The pull-ups for many of us will be better done in quick sets of 5 or 3 with minimal rest. If you're quick to get back on the bar these can be done just as fast as bigger sets with longer rest. Dig in and leave it all out there for the last workout but also be smart on volume. Have fun!⠀ •⠀ #iconathlete #crossfit #2019crossfitopen #intheopen

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Test your cardio with us next week! We'll be testing an athlete’s ability to absorb, transfer, and deliver oxygen over an extended period of physical activity during our assessment week next week. Join us by signing up for any icon programming track at iconathlete.com. The assessment week is designed to help you see where you are in your fitness, what your strengths are, and what gaps/holes you may need to fill.⠀ •⠀ #iconathlete#crossfit

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Effective programming and hard work will get you results. Keep it up #iconathlete crew! • #crossfit

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We'll be testing our gymnastics next week in the Icon Assessment. We test this to see how efficient you are with moving your own bodyweight through space. We want to see your ability to show proper mechanics and positions for basic gymnastics elements in both static holds and dynamic application. And to also see your ability to handle higher volume pulling and pushing movements. Join us for the assessment week next week by signing up for any icon programming track at iconathlete.com! ⠀ •⠀ #icoathlete #crossfit

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Here's a workout we did on Monday that will have you wondering about life...😉 Try starting out your set of clean and jerks with some touch and go reps. The loading on the barbell should allow for this. Once you get a good chunk in, settle in with some quick singles to finish off the set. The row should be a strong pace but keep in mind this is going to feel more like a 2k row with clean and jerks are mixed in. Try holding a pace that is a bit slower than your 2k if you know what that is. Regardless, you should be able to get back on the barbell without much rest. 2nd round may have you going straight to singles or some more touch and go depending on how you feel. Keep the reps and distance the same but modify the weight if needed in order to meet the goal time domain.⠀ •⠀ #iconathlete#crossfit

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Next week in the Icon Assessment we'll be testing our Olympic lifts. We'll be finding a 1RM snatch and 1RM clean & jerk. Why do we test this? Because we want to see the athlete's ability to productively apply force, speed, and technique to the complexity of Olympic lifts. These movements are more dynamic and require more coordination, accuracy, agility, and balance. Join us in assessing our fitness next week by signing up for any Icon programming track at iconathlete.com.⠀ •⠀ #iconathlete #crossfit

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Come join us at one of our @mountainmeltdown events this year! After 5 years in Utah, the #iconathlete Mountain Meltdown is taking their community throwdown on the road. We've added Afton Alps, MN and Wilmont Mountain, WI to the line-up this year including the original Park City, UT location. Come party with us this summer as we do some gnarly fitness in the mountains across the nation! To learn more and register for an event, visit our Mountain Meltdown link in bio! • #mountainmeltdown #crossfit #ryourogue #crossfitcommunity

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Next week we're heading back to the drawing board to test our cardio, gymnastics, mobility, olympic lifting, raw strength, and stamina with the Icon Assessment. Everyone in the #iconathlete community will be going through this assessment giving us the opportunity to see where we are in our physical fitness, what we've improved on, and what are gaps/holes may be. You'll also learn which track we personally recommend for you and your goals. This is the perfect time to join us if you're looking for a #crossfit program with effective training, community, and results! Sign up for any track to join at iconathlete.com.

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Everyone is crushing 19.4! So cool to see some of you get your first bar muscle-up and pull-ups! Keep it up crew. One more week of the #2019crossfitopen and then we head into our assessment before we start a new training cycle! • #iconathlete #crossfit #crossfitopen #crossfitgames #intheopen

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We're thinking ahead and going back to the drawing board post #crossfitopen! Everyone in the #iconathlete community will be going through the Icon assessment after the #2019crossfitopen to evaluate their current physical fitness. This is a great opportunity to join us in taking the assessment together to learn where you're at physically and which Icon track we personally recommend for you. Following the week-long assessment, we'll be starting a new training cycle. Sign up for any track today to join us in testing our fitness - links in bio.⠀ •⠀ #crossfit

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Bar muscle-up tips for 19.4! Whether you have them or not, these videos will help you learn how to redirect your hips, string them together, and more! • #iconathlete #crossfit #crossfitopen #crossfitgames #intheopen #2019crossfitgames

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19.4 workout brief from coach @cspealler!⠀ •⠀ Warm-up:⠀ Easy 8 min AMRAP⠀ - 10 cal bike/row⠀ - 5 kang squats (how-to video in the Icon Vault)⠀ - 5 hang muscle snatch⠀ - 3 kip swings + 1 pull-up + 3 kip swings⠀ - 10 kneeling shoulder taps⠀ •⠀ Strategy:⠀ - Snatch: try to go with no more than 2 sets here. That could look like 6/4 or 5/5. For some of you, going unbroken will be the way to go. Muscle or power? That depends on how comfortable you are with moving the barbell at the prescribed weight. If the weight is light for you and you're proficient in moving the barbell, try doing a more muscle snatch. But you'll want to be careful here because doing muscle snatches will fatigue your shoulders a bit more than power. You can switch it up by starting with muscle and then going to power or vice vera. When doing the power snatch, minimize the drop under the bar as much as possible. Don't drop under it more than you have to. This will save you time and energy. ⠀ - Bar facing burpee: You can step up on the burpees. But don't do that if you can because it is a slower burpee if you step up. Try to pace these as best as possible and control your heart rate. This is where most people will slow down, but if you stay consistent with these and keep the pace, that will benefit you greatly!⠀ - Bar muscle-ups: Same idea as the snatches. If you can, go unbroken or no more than two sets. If not, do smaller sets with short breaks or even singles. Make sure you be smart here and don't go to failure. ⠀ •⠀ Additional tips:⠀ - 3 min rest: Move around! Don't lay on the ground and do your bacon sizzle. Walk around and stretch out your forearms. ⠀ •⠀ Let us know if you have any additional questions!⠀ •⠀ #iconathlete #crossfit #crossfitopen #crossfitgames #2019crossfitgames #intheopen

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Don’t have a HSPU? Or do you have them but still need to improve them? We got you covered. We’ve developed a beginner and an advanced 9-week HSPU specialty program to help improve your HSPU’s. Link in bio to access these programs! • #iconathlete #crossfit

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