CrossFit Ignis Programming – Wk of Dec 24th

DSC_0095

MONDAY

“12 Days of Christmas WOD”

Rx+
For time:
1 Rope Climb, full height
200m Run
3 Clean & Jerks 135/95
4 Front Squats
5 Burpees
6 Toes to Bar
7 Box Jumps 30/24
8 KB Swings 70/53
9 HSPU
10 Pistol Squats
11 Cals – any machine
12 DB Man Makers 50/45 – 35/25

Rx
For time:
1 Rope Climb, half height
200m Run
3 Clean & Jerks 95/65
4 Front Squats
5 Burpees
6 Toes to Bar
7 Box Jumps 24″/20″
8 KB Swings 53/35
9 BB Push Press
10 Pistol Squats
11 Cals – any machine
12 DB Man Makers 40/30 – 20/15

FIT
For time:
1 Bar Hang for 30 secs
200m Run
3 DB/KB Clean & Jerks
4 DB/KB Front Squats
5 Burpees or Kickbacks
6 Situps
7 Box Jumps/Step Ups
8 KB Swings, Russian
9 DB/KB Push Press
10 Air Squats
11 Cals – any machine
12 Plank Get Up/Get Downs

TUESDAY

The box will be closed in observance of the holiday.  Merry Christmas!!

WEDNESDAY – PARTNER WOD!

Rx+
For time:
7-mi Bike
Every time you switch partners, both perform:
40 Mountain Climbers
20 V-ups

Rx
For time:
5-k Row
Every time you switch partners, both perform:
40 Mountain Climbers
20 V-ups

FIT
For time:
5-k Row
Every time you switch partners, both perform:
30 Mountain Climbers
15 Sit-ups

THURSDAY

“Tabata!”

Rx+
For total reps:
Chest-to-Bar Pull-ups
KB SDHP (70/53 lbs)
KB Power Clean and Jerks

Rx
For total reps:
Pull-ups
KB SDHP (53/35 lbs)
KB Power Clean and Jerks

FIT
For total reps:
Jumping Chest-to-Bar Pull-ups
KB SDHP
KB or DB Power Clean and Jerks

FRIDAY

Rx
Overhead Squat
5-3-1-1-1

FIT
Overhead Squat
5-5-3-3-3

Then,

In partners for time:
200-m Run passing a MB
50 Partner MB Sit-up to Throw
200-m Run passing a MB
50 Partner Wall Balls (standing side by side, I-go-you-go fashion)
200-m Run passing a MB

SATURDAY – PARTNER WOD!

“Partner King Kong”

Rx+
1 Deadlift (455/315 lb.)
2 Muscle-ups
3 Squat Cleans (250/175 lb.)
4 Strict Handstand Push-ups
8 rounds

*Muscle-ups and HSPU performed in sync.
*Split weightlifting movements as needed.

Rx
1 Deadlift (315/225 lb.)
2 Muscle-ups
3 Cleans (185/135 lb.)
4 Handstand Push-ups
8 rounds

*Muscle-ups and HSPU performed in sync.
*Split weightlifting movements as needed.

FIT
4 Deadlifts
4 Box Muscle-ups
4 Power Clean + Front Squat
4 Barbell Presses
8 rounds

*Split weightlifting movements as needed.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s