CrossFit Ignis Programming – Wk of Oct 1st

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Our 1st annual Bear the Burden Ruck March is just two weeks away on October 13th!  Please take a moment to get registered and join us for a very special event honoring the memories of those soldiers who’ve taken their lives.  Please note: this will NOT be a timed event – all participants will ruck together – no man left behind.  Register here: https://runsignup.com/Race/KY/Somerset/BeartheBurden22kRuckMarch

MONDAY

Rx+
25 Pull-ups
50 Hang Power Snatches (135/95 lb.)
75 Wall Balls (20/14 lb.)

Rest 2 min.

75 Wall Balls
50 Hang Power Snatches
25 Pull-ups

Rx
25 Pull-ups
50 Hang Power Snatches (115/75 lb.)
75 Wall Balls (20/14 lb.)

Rest 2 min.

75 Wall Balls
50 Hang Power Snatches
25 Pull-ups

FIT
20 Ring Rows
40 Hang Power Snatches
60 Wall Balls

Rest 2 min.

60 Wall Balls
40 Hang Power Snatches
20 Ring Rows

TUESDAY

Rx
Sumo Deadlift
1-1-1-1-1

FIT
Sumo Deadlift
3-3-3-3-3

Then,

Rx
For time:
60 MB Sit-ups + Throws
50 Leg Throws, 25 each
30 Jump-Over-Partner Burpee

WEDNESDAY

Rx+
AMRAP 15mins:
10 Burpee Box Jumps
10 KB Walking Lunges (53/35 lb.)
20 Push-ups
10 KB Walking Lunges
10 Handstand Push-ups
10 KB Walking Lunges
20 KB Push Jerks

Rx
AMRAP 15mins:
10 Burpee Box Jumps
10 KB Walking Lunges (35/26 lb.)
20 Push-ups
10 KB Walking Lunges
10 Handstand Push-ups
10 KB Walking Lunges
20 KB Push Jerks

FIT
AMRAP 15mins:
10 Burpee Step-ups
10 Walking Lunges
20 Push-ups
10 Walking Lunges
10 Pike Push-ups
10 Walking Lunges
20 DB/KB Push Jerks

THURSDAY

ALL
Zercher Squat
1-1-1-1-1

Rx+
21-15-9
400-m Run
Front Squats (205/145 lb.)

Rx
21-15-9
400-m Run
Front Squats (185/125 lb.)

FIT
21-15-9
400-m Run
Front Squats

FRIDAY – PARTNER WOD!!!

Rx+
For total reps:
P1) 1 min. Air Bike
P2) 1 min. SDHP (115/75 lb.)
Switch
4 rounds each

P1) 1 min. Double-unders
P2) 1 min. Thrusters (115/75 lb.)
Switch
4 rounds each

P1) 1 min. MB Weighted Sit-ups (20/14 lb.)
P2) 1 min. KB Swings (24/16 kg.)
Switch
4 rounds each

Rx
For total reps:
P1) 1 min. Air Bike
P2) 1 min. SDHP (95/65 lb.)
Switch
4 rounds each

P1) 1 min. Double-unders
P2) 1 min. Thrusters (95/65 lb.)
Switch
4 rounds each

P1) 1 min. MB Weighted Sit-ups (20/14 lb.)
P2) 1 min. KB Swings (24/16 kg.)
Switch
4 rounds each

FIT
For total reps:
P1) 1 min. Air Bike
P2) 1 min. SDHP
Switch
4 rounds each

P1) 1 min. Fast Feet
P2) 1 min. Thrusters
Switch
4 rounds each

P1) 1 min. Sit-ups
P2) 1 min. KB Swings
Switch
4 rounds each

SATURDAY – Strongman Seminar with Dr. Arena

We will not be having a regular WOD so that Dr. Arena can put on his seminar from 10am until 1pm.  This is FREE to all CrossFit Ignis members and only $10 +tax for anyone else!  Get Registered HERE!!!

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