CrossFit Ignis Programming – Wk of Dec 3rd

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We are just a little over a week away from our 2nd annual Naughty or Nice Competition! There is still time to get registered at: https://www.boxtribetracker.com/2654/web/

MONDAY

Rx+
4-6-8-10 and so on …
Box Jumps (24/20 in.)
Deficit Handstand Push-ups (45-lb. plates)
Anchored Weighted Sit-ups (53/35 lb.)
AMRAP 20 min.

Rx
4-6-8-10 and so on …
Box Jumps (24/20 in.)
Handstand Push-ups
Anchored Weighted Sit-ups (35/26 lb.)
AMRAP 20 min.

FIT
4-6-8-10 and so on …
Box Step-ups
Pike Push-ups
Anchored Sit-ups
AMRAP 20 min.

TUESDAY

Rx
Squat Snatch Complex
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
5 sets

Squat Snatch
Find your heaviest 1RM

FIT
Squat Snatch Complex
1 Power Snatch
1 Hang Power Snatch
1 OH Squat
5 sets

Power Snatch + OH Squat
Find your heaviest 3RM

WEDNESDAY

Rx+
For total time:
50/40 cal. Echo Bike

Then:
200-m KB Carry (32/24 kg)
12 KB Shoulder-to-Overhead (6 each side)
4 rounds

50/40 cal. Row

Rx
For total time:
40/30 cal. Row

Then:
200-m KB Carry (24/16 kg)
12 KB Shoulder-to-Overhead (6 each side)
4 rounds

40/30 cal. Echo Bike

FIT
For total time:
30/20 cal. Row

Then:
200-m KB Carry
12 KB Shoulder-to-Overhead (6 each side)4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (95/65 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
5 rounds
4 rounds

30/20 cal. Row

THURSDAY

Rx+
4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (115/75 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
5 rounds

Rx
4 Burpees + Pull-ups + Toes-to-Bars
12 Hang Power Cleans (95/65 lb.)
4 Burpees + Pull-ups + Toes-to-Bars
12 Back Squats
5 rounds

FIT
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
12 Hang Power Cleans
4 Burpees + 4 Jumping Pull-ups + 4 Hanging Leg Raises
12 Back Squats
5 rounds

FRIDAY

Rx+
6 Front-Rack Lunges (185/135 lb.)
12 Deadlifts
AMRAP 12 min.

Rx
6 Front-Rack Lunges (155/115 lb.)
12 Deadlifts
AMRAP 12 min.

FIT
6 Front-Rack Lunges
12 Deadlifts
AMRAP 12 min.

SATURDAY

Rx+
Complete Every 5 min.
250-m Row
20 KB Thrusters (53/35 lb.)
30 Double-unders
6 rounds

Rx
Complete Every 5 min.
250-m Row
20 KB Thrusters (35/26 lb.)
30 Double-unders
6 rounds

FIT
Complete Every 5 min.
250-m Row
15 DB/KB Thrusters
60 Single Unders
6 rounds

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