CrossFit Ignis Programming – Wk of Dec 11th

MONDAY Rx+ 5 rounds for reps: Min 1: 15 KB Push Jerks (70/53 lb.) Min 2: 18-/12-Cals Assault Bike Min 3: 10 KB Box Step-ups Rx 5 rounds for reps: Min 1: 15 KB Push Jerks (53/35 lb.) Min 2: 15-/10-Cals Assault Bike Min 3: 10 KB Box Step-ups FIT 5 rounds for reps: Min … Continue reading CrossFit Ignis Programming – Wk of Dec 11th

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CrossFit Ignis Programming – Week of Dec 4th

MONDAY Rx+ 21-18-15 Burpee Box Jump-Overs Single-Arm KB Hang Power Snatches (53/35 lb.) Air Squats Rx 21-18-15 Burpee Box Jump-Overs Single-Arm KB Hang Power Snatches (35/26 lb.) Air Squats FIT 18-15-12 Burpee Box Step-Overs Single-Arm DB/KB Hang Power Snatches Air Squats EXPRESS 5 rounds: 20 DB Step Ups 35/25lbs 24"/20" 20 Wall Balls 20/14 TUESDAY … Continue reading CrossFit Ignis Programming – Week of Dec 4th

CrossFit Ignis Programming – Week of Nov 27th

  MONDAY ALL Press 3-3-3-3-3 Push Press 3-3-3-3-3 EXPRESS Tabata Burpee Slam Ball Rest 3 mins then, 3x5 min rounds 20 cal Air Dyne 20 Slam Ball 30/20 20 cal row TUESDAY Rx+ For time: 25-20-15-10-5 Triple Unders 50-40-30-20-10 Hip Extensions Weighted Situp Rx For time: 50-40-30-20-10 Double Unders Hip Extensions Weighted Situp FIT For … Continue reading CrossFit Ignis Programming – Week of Nov 27th

CrossFit Ignis Programming – Week of Nov 13th

MONDAY Rx+ 1-2-3-4-5… Deadlift (315/205lbs) Over Unders AMRAP 10min Rx 1-2-3-4-5… Deadlift (275/185lbs) Over Unders  AMRAP 10min FIT 1-2-3-4-5… Deadlift Step Over Unders AMRAP 10min EXPRESS 5 rounds: 20 cal row 20 Scissor Kicks, 2ct. 10 Ring Rows, (Adv: Elevated 18"/12") TUESDAY Rx+ 15-12-9-6-3 reps for time: KB Front Rack Walking Lunges (70/53lbs) Heel Taps … Continue reading CrossFit Ignis Programming – Week of Nov 13th