CrossFit Ignis Programming – Week of June 26th

MONDAY Rx "Mary" 5 HSPU 10 Pistols (alt) 15 Pullups AMRAP 20min FIT 5 Press 10 Split Squats 15 Jumping Pullups AMRAP 20min EXPRESS 4 rounds: 200m KB Front Rack Carry 35/26 20 Dbl KB Front Squats 200m run TUESDAY Rx+ 7 OH Squat (185/135lbs) 7 Front Squat 7 Back Squat 5 Rounds Rx 7 …

CrossFit Ignis Programming – Week of June 19th

MONDAY Rx "Kelly" 5 rounds for time: 400m Run 30 Box Jumps (24/20″) 30 Wall Ball (20/14lbs) FIT 5 rounds for time: 200m Run 20 Box Jumps/Step Ups 20 Wall Ball EXPRESS 5 rounds: 15 Deadlift 185/155 10 Burpee Box Jumps 20 Russ. Twists w/ plate 45/25 TUESDAY Rx+ For total time: 6 Toes to …

CrossFit Ignis Programming – Week of June 12th

MONDAY Rx "Linda" 10-9-8-7-6-5-4-3-2-1 1.5 BW Deadlift BW Bench Press 3/4 BW Clean FIT 10-9-8-7-6-5-4-3-2-1 Deadlift Pushup Clean EXPRESS 5 rounds: 15 Dbl KB Sumo Deadlift 70/53 15 Knees to Elbows (scale Knees to chest) 30m KB Front Rack Carry TUESDAY Rx+ 30-20-10-5 reps for time: Unbroken Pullups 100ft Handstand Walk Rx 20-10-5-2 reps for …

CrossFit Ignis Programming – Week of June 5th

MONDAY Rx "Jackie" For time: 1000m Row 50 Thrusters (45/35lbs) 30 Pullups FIT For time: 1000m Row 30 Thrusters 30 Jumping Pullups EXPRESS 4 rounds: 50 Sledgehammer Strikes (25L/25R) 20 Tire Step Ups 400m run TUESDAY ALL Part 1: Weighted Step Up 6 – 6 – 6 Rx Part 2: Tabata Double Unders FIT Part …