CrossFit Ignis Programming – Wk of 11/12

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MONDAY

Rx+
15 Sumo Deadlift High Pulls (115/75 lb.)
25-ft. Handstand Walk
5 rounds

*Every minute, perform
20 Plate Lateral Jumps (45-lb. plate)

Rx
15 Sumo Deadlift High Pulls (95/65 lb.)
6 Box Around-the-Worlds
5 rounds

*Every minute, perform
20 Plate Lateral Jumps (45-lb. plate)

FIT
12 Sumo Deadlift High Pulls
8 Pike Around-the-Worlds
5 rounds

*Every minute, perform
20 Plate Lateral Jumps

TUESDAY – FITNESS TEST #4

Rx
Gymnastics
Max Push-ups

Weightlifting
1RM Back Squat

Gymnastics Alternative
Max Strict HSPU

FIT
Gymnastics
Max Push-ups

Weightlifting
3RM Back Squat

WEDNESDAY

Rx+
40-30-20-10
Air Squats
10 KB TGU after each round.
(53/35 lb)

Rx
40-30-20-10
Air Squats
10 KB TGU after each round.
(35/26 lb)

FIT
40-30-20-10
Air Squats
8 KB TGU after each round.

THURSDAY

Rx+
1 Power Snatch (185/135 lb.)
1 Rope Climb

*Add 1 rep of both, each round. Round 2 = 2 PS + 2 RC
AMRAP 15 min.

Rx
1 Power Snatch (155/105 lb.)
1 Rope Climb

*Add 1 rep of both, each round.
Round 2 = 2 PS + 2 RC
AMRAP 15 min.

FIT
1 Power Snatch
1 Seated Rope Climb

*Add 1 rep of both, each round.
Round 2 = 2 PS + 2 RC
AMRAP 15 min.

FRIDAY

Rx+
30 Double-unders
20 KB Walking Lunges (53/35 lb.)
10 KB Push Presses
Perform 1 round every 2 minutes.
10 rounds

Rx
30 Double-unders
20 KB Walking Lunges (35/26 lb.)
10 KB Push Presses
Perform 1 round every 2 minutes.
10 rounds

FIT
50 Single-unders
15 DB/KB Walking Lunges
10 DB/KB Push Presses
Perform 1 round every 2 minutes.
10 rounds

SATURDAY – FITNESS TEST #5

“The Fast & the Furious”

Rx+
20 Burpees
400-m Run
20 Pull-ups
3 rounds

Rx
15 Burpees
400-m Run
15 Pull-ups
3 rounds

FIT
15 Burpees
400-m Run
15 Jumping Pull-ups
3 rounds

 

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