CrossFit Ignis Programming – Wk of Sept 17th

39775376_2299056593444298_7420891579755266048_n

Don’t forget to make plans to join us on October 6th for our Strongman Seminar with Dr. Arena!  Sign up here: https://app.wodifylive.com/Event/Event.aspx?EventId=3352

MONDAY

Rx+
For total time:
50 Front Squats @ BW
Every time you put the barbell down, perform 6 Burpees.
Rest 2 min.
40 Front Squats @ BW + 20/10 lb.
Every time you put the barbell down, perform 6 Burpees.

Rx
For total time:
50 Front Squats @ 3/4 BW
Every time you put the barbell down, perform 6 Burpees.
Rest 2 min.
40 Front Squats @ BW
Every time you put the barbell down, perform 6 Burpees.

FIT
For total time:
50 Front Squats
Every time you put the barbell down, perform 6 Burpees.
Rest 2 min.
40 Front Squats
Every time you put the barbell down, perform 6 Burpees.

TUESDAY

Rx+
21-15-9
OH Squats (205/145 lb.)
Ring HSPU

Rx
21-15-9
OH Squats (155/115 lb.)
HSPU

FIT
21-15-9
OH Squat
Pike Push-ups

WEDNESDAY

Rx+
Row 250 m
10 Hang Power Cleans (155/115 lb.)
30/20 Cal. Assault Bike
10 Hang Power Snatches (155/115 lb.)
2 Rounds

Rx
Row 250 m
10 Hang Power Cleans (135/95 lb.)
30/20 Cal. Assault Bike
10 Hang Power Snatches (135/95 lb.)
2 Rounds

FIT
Row 250 m
10 Hang Power Cleans
15/10 Cal. Assault Bike
10 Hang Power Snatches
2 Rounds

THURSDAY

Rx+
4 min. KB Thrusters (70/53 lb.)
3 min. Chest-to-Bar Pull-ups
2 min. Weighted Sit-ups
1 min. Ring Muscle-ups
1 min. Ring Muscle-ups
2 min. Weighted Sit-ups
3 min. Chest-to-Bar Pull-ups
4 min. KB Thrusters

Rx
4 min. KB Thrusters (53/35 lb.)
3 min. Pull-ups
2 min. Weighted Sit-ups
1 min. Ring Muscle-ups
1 min. Ring Muscle-ups
2 min. Weighted Sit-ups
3 min. Pull-ups
4 min. KB Thrusters

FIT
4 min. DB/KB Thrusters
3 min. Ring Rows
2 min. Sit-ups
1 min. Muscle-up transitions
1 min. Muscle-up transitions
2 min. Sit-ups
3 min. Ring Rows
4 min. DB/KB Thrusters

FRIDAY

Rx+
100 Double-unders
200-m Sandbag Carry 150/100
400-m Sled Pull 135/95
3 rounds

Rx
100 Double-unders
200-m Sled Pull 95/65
400-m Farmers Carry 53/35
3 rounds

FIT
100 Single-unders
200-m Box Push
300-m Farmers Carry
3 rounds

SATURDAY – HERO WOD!

“ABBATE”

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

Rx
1-Mile Run
21 Clean and Jerks (155/105 lb.)
800-m Run
21 Clean and Jerks (155/105 lb.)
1-Mile Run

FIT
1.2-k Run
21 Clean and Jerks
700-m Run
21 Clean and Jerks
1.2-k Run

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s