CrossFit Ignis Programming – Wk of Nov 19th

MONDAY – FITNESS TEST #6

“Chewbacca”

Rx+
1-k Row
50 Wall balls (20/14 lb.)
50 Box Jumps (24/20-inch)
50 Ring Push-ups
50 KB Swings (24/16 kg.)
50 MB Cleans
1-k Row

Rx
1-k Row
50 Wall Balls (20/14 lb.)
40 Box Jumps (24/20 in.)
30 Ring Push-ups
40 KB Swings (24/16 kg)
50 MB Cleans
1-k Row

FIT
500-m Row
40 Wall Balls (14/10 lb.)
30 45-lb. Plate Jumps
20 Box Push-ups (20 in.)
30 KB Swings (16/12 kg)
40 MB Cleans (14/10 lb.)
500-m Run

TUESDAY

ALL
Split Squat
5-5-3-3-1-1

Then,

Optional Finishers (choice of one)

OPT 1
In Partners:
30sec Max Cals Echo Bike
30sec Rest
30sec DB Squat Cleans 50/35
30sec Rest
4 Rounds
* One person performs Echo Bike while the other performs the Squat Cleans.
* Both rest, then switch.
*Score = Total Cals + Total Cleans

OPT2
In Partners:
1min Max Cals Row
30sec Rest
1min KB Swings 53/35
30sec Rest
4 Rounds
* One person performs Row while the other performs the Squat Cleans.
* Both rest, then switch.
*Score = Total Cals + Total Swings

WEDNESDAY – FITNESS TEST #7

Rx
Gymnastics
Max Chest-to-Bar Pull-ups

Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerks
20 Snatches
135/95 lb.

FIT
Gymnastics
Pull-ups

Benchmark Workout
“Jerk Snatcher”
20 Clean and Jerks
20 Snatches
65/45 lb.

THURSDAY – HAPPY THANKSGIVING!!!

The box will be closed in observance of the holiday.  But before the Turkey & Dressing AMRAP, be sure to join us for the Pilgrimage in the Park 5k at PC Park! 

Race starts at 0800!

FRIDAY – TORCH THE TURKEY WOD!

Rx
For time:
21 Thrusters (95/65 lb.)
21 Pull-ups
400-m Run
15 OH Squats
15 Thrusters
15 Pull-ups
21 Deadlifts (225/155 lb.)
21 HSPU
9 Thrusters
9 Pull-ups

FIT
For time:
21 Thrusters
21 Ring Rows
400-m Run
15 OH Squats
15 Thrusters
15 Ring Rows
21 Deadlifts
21 Pike Push-ups
9 Thrusters
9 Ring Rows

SATURDAY – PARTNER WOD!

Rx
While P1 performs:
6 Bear Complexes (95/65 lb.) (PC, FS, PP, BS, PP)
P2 performs:
AMRAP Burpees
Then, both Run 200 m with MB (20/14 lb.)
Switch
5 rounds each

FIT
While P1 performs:
6 Bear Complexes
P2 performs:
AMRAP Burpees
Then, both Run 200 m with MB
Switch
5 rounds each

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