CrossFit Ignis Programming – Wk of Sept 3rd

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Be sure to make plans to take on our 2200 Steps to Remember Challenge on Tuesday 9/11.  We will have the course set up from 6:30am until 6:30pm.  All are welcome to attend!

MONDAY – LABOR DAY HERO WOD

Saman
8 Rounds for Time:
13 Deadlifts (185/125 lb)
17 Wall Balls (20/14 lb)
400 meter Run

TUESDAY

Rx+
30 sec. Air Bike
30 sec. Rest
30 sec. Box Jumps (24 in.)
30 sec. Rest
30 sec. KB Hang Power Cleans (70/53 lb.)
30 sec. Rest
6 rounds

Rx
30 sec. Air Bike
30 sec. Rest
30 sec. Box Jumps (20 in.)
30 sec. Rest
30 sec. DB Hang Power Cleans (50/35 lb.)
30 sec. Rest
6 rounds

FIT
30 sec. Air Bike/Row
30 sec. Rest
30 sec. Plate Jumps
30 sec. Rest
30 sec. DB Hang Power Cleans
30 sec. Rest
6 rounds

WEDNESDAY

ALL
Work up to a Heavy 3 Pause Front Squats + 2 Front Squats

Rx+
2 Front Squats (115/75 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.
As far as possible in 15 min.

Rx
2 Front Squats (95/65 lb.)
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.
As far as possible in 15 min.

FIT
2 Front Squats
2 Burpees
4 Front Squats
4 Burpees
And so on …
Add 2 reps of each
movement every round.
As far as possible in 15 min.

THURSDAY

Rx+
In the first 5 min., perform:
400-m Run
100 Double-unders

In the second 5 min., perform:
300-m Run
75 Double-unders
30 KB Swings (53/35 lb.)

In the third 5 min., perform:
200-m Run
50 Double-unders
20 KB Swings
8 Wall Climbs

Rx
In the first 5 min perform:
400-m Run
80 Double-unders

In the second 5 min., perform:
300-m Run
65 Double-unders
30 KB Swings (35/26 lb.)

In the third 5 min., perform:
200-m Run
50 Double-unders
20 KB Swings
6 Wall Climbs

FIT
In the first 5 min., perform:
400-m Run
80 Single-unders

In the second 5 min., perform:
300-m Run
65 Single-unders
20 KB Swings

In the third 5 min., perform:
200-m Run
50 Single-unders
15 KB Swings
10 Plank Get Down/Ups

FRIDAY

ALL
Work up to a Heavy 2 rep Hang Power Snatch

Rx
For time:
200-m Run with MB (20/14 lb.)
20 Power Snatch (95/65 lb.)
400-m Run
20 Power Snatch
200-m MB Run

FIT
For time:
200-m Run with MB
15 Power Snatch
400-m Run
15 Power Snatch
200-m MB Run

SATURDAY – HERO WOD!

Rx
“BREHM”
For time:
10 15 foot rope climbs
20 Back squat (185/125 lb.)*
30 handstand push-ups
Row 40 calories
*Rx+ weight: 225/155 lb.

FIT
For time:
10 Seated Rope Climbs
20 Back squat
30 Pike Push-ups
Row 40 calories

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