CrossFit Ignis Programming – Wk of Oct 29th

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“You must do the things you think you cannot do.” ~Eleanor Roosevelt

MONDAY

Rx+
For time:
10 Legless Rope Climbs
30 DB Slams 50/35
30 Burpees to Jumping Pull-ups
60 KB Alt. Power Snatches (70/53 lb.)
30 Inverted Ring Rows
30 Over-the-Shoulder Sandbag Tosses 150/100
500m run

Rx
For time:
10 Rope Climbs
30 DB Slams 40/25
30 Burpees to Jumping Pull-ups
60 KB Alt. Power Snatches (53/35 lb.)
30 Inverted Ring Rows
30 Squat Clean + Over-the-Shoulder Med-Ball Tosses 20#
400-m Run

FIT
For time:
10 Seated Rope Climbs
20 Slam Balls
20 Burpees to Jumping Pull-ups
40 KB Alt. Power Snatches
20 Inverted Bar Rows
20 MB Situps
300-m Run

TUESDAY

ALL
Find a heavy 2-rep Back Squat

Rx+
For time:
30 Back Squats (225/135 lb.)
1-mile Run

Rx
For time:
30 Back Squats (205/115 lb.)
1-mile Run

FIT
15 Back Squats
400-m Run
3 rounds

WEDNESDAY – HAPPY HALLOWEEN!!!

Rx+
For reps:
Min. 1: Zombie performs AMRAP Chest-to-Bar Pull-ups
Human watches

Min. 2: Zombie attempts to catch Human in 200-m Sprint.

Min. 3-5: Human performs 10 Burpees if they were caught, otherwise both rest.

Switch: Zombie becomes Human and Human becomes Zombie.

Repeat with:
Front Rack BB Lunges 95/65 (reps)
Echo Bike (cals)

Rx
For reps:
Min. 1: Zombie performs AMRAP Pull-ups
Human watches

Min. 2: Zombie attempts to catch Human in 100-m Sprint.

Min. 3-5: Human performs 10 Burpees if they were caught, otherwise both rest.

Switch: Zombie becomes Human and Human becomes Zombie.

Repeat with:
Jumping Lunges (reps)
Rowing (meters)

FIT
For reps:
Min. 1: Zombie performs AMRAP Ring Rows
Human watches

Min. 2: Zombie attempts to catch Human in 100m Sprint.

Min. 3-5: Human performs 10 Burpees if they were caught, otherwise both rest.

Switch: Zombie becomes Human and Human becomes Zombie.

Repeat with:
Lunges (reps)
Rowing (meters)

THURSDAY

ALL
Deadlift
5-5-5

Then,

For time:
150 KB Swings (each person chooses their weight)
*Every time you put the KB down, perform 10 Wall Balls.

Rx+: 70/53, 20#
Rx: 53/35, 14#

FRIDAY – FITNESS TEST #1

Rx+
“FMS”
5 HSPU
6 Toes-to-Bars
7 Thrusters (95/65 lb.)
EMOM for as long as possible.

Rx
“FMS”
5 BB Push Presses (75/55 lb.)
6 Toes-to-Bars
7 Thrusters (75/55 lb.)
EMOM for as long as possible.

FIT
“FMS”
6 BB Push Presses
(45/35 lb.)
6 Sit-ups
6 Thrusters (45/35 lb.)
EMOM for as long as possible.

SATURDAY

Rx+
3 rounds for time:
70 Double-unders
400-m KB Single-Arm Farmers Carry
15 KB Single-Arm Step-up and Over
20 Box Jumps

KB: 53/35 lb.
Box: 30/24 in.

Rx
3 rounds for time:
50 Double-unders
400-m KB Single-Arm Farmers Carry
15 KB Single-Arm Step-up and Over
20 Box Jumps

KB: 35/26 lb
Box: 24/20 in.

FIT
3 rounds for time:
100 SU’s or 40 Fast Feet
400-m KB Single-Arm Farmers Carry
15 KB Single-Arm Step-up and Over
20 Box Step-ups

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