CrossFit Ignis Programming – Wk of Oct 22nd

monday-motivate14

Change doesn’t happen overnight and it certainly doesn’t happen if you consistently put yourself on the back burner.  It’s a new week and a new opportunity to shift your focus to the most important person in your life – YOU!

MONDAY

Rx+
For time:
10 Wall Climbs
20 Strict Handstand Push-ups
30 Parallette Pass-Throughs
40 Pull-ups
50 Box Jump-overs (24/20 in.)
60 Hip Extensions
70 Double-unders

Rx
For time:
10 Wall Climbs
20 Handstand Push-up
30 Parallette Pass-Throughs
40 Pull-ups
50 Box Jump-overs (24/20 in.)
60 Russ. KB Swings 70/53
70 Double-unders

FIT
For time:
20 Get down get-ups
20 Pike Push-up
30 Parallette Kick-Backs
40 Ring Rows
50 Box Step-overs
60 Good Mornings
70 Single-unders

TUESDAY

Rx+
Each for Reps:
15 KB Front Squats
15 KB Floor Presses
AMRAP 5 min.

Burpees over KB
AMRAP 5 min.

KB Man-Makers
AMRAP 5 min.

70/53 lb.

Rx
Each for Reps:
15 KB Front Squats
15 KB Floor Presses
AMRAP 5 min.

Burpees over KB
AMRAP 5 min.

KB Man-Makers
AMRAP 5 min.

53/35 lb.

FIT
Each for Reps:
15 KB Front Squats
15 KB Floor Presses
AMRAP 5 min.

Burpees (scale to Kickbacks)
AMRAP 5 min.

KB Man-Makers
AMRAP 5 min.

WEDNESDAY

Rx+
30-20-10
Deadlifts (315/205 lb.)
Hang Power Cleans (225/155 lb.)
Shuttle Runs (20 m)

Rx
30-20-10
Deadlifts (276/185 lb.)
Hang Power Cleans (185/135 lb.)
Shuttle Runs (20 m)

FIT
30-20-10
Deadlifts
Hang Power Cleans
Shuttle Runs (20 m)

THURSDAY

ALL
“Fight Gone Bad”

1 min. Wall Balls
1 min. Sumo Deadlift High Pulls
1 min. Box Jumps
1 min. Push Presses
1 min. Rowing (calories)
Rest 1 minute
3 Rounds

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and Press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

FRIDAY

Rx
3 OH Squat at 80%
EMOM for 5 min.
Rest 2 min.

5 OH Squat at 70%
EMOM for 5 min.
Rest 2 min.

7 OH Squat at 60%
EMOM for 5 min.

FIT
3 OH Squat
Every 90 sec. for 4 rounds
Rest 2.5 min.

5 OH Squat
Every 90 sec. for 4 rounds
Rest 2.5 min.

7 OH Squat
Every 90 sec. for 4 rounds

SATURDAY

Rx+
“Heavy Helen”
3 rounds for time:
Run 400m
21 KB Swing (70/53lbs)
12 Chest to Bar Pullups

Rx
“Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

FIT
3 rounds for time:
Run 400m
21 KB Swing
12 Ring Rows

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