CrossFit Ignis Programming – Wk of 12/31

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MONDAY

“Kalsu”

Rx+
For time:
100 Thrusters (135/95 lb.)
Every minute, perform 5 Burpees

Rx
For time:
100 Thrusters (115/75 lb.)
Every minute, perform 5 Burpees

FIT
For time:
75 Thrusters
Every minute, perform 3 Burpees/Kickbacks

EXPRESS LANE – CF Open Practice!!
“CFOpen WOD 12.2”
10 Min AMRAP
30 Snatches 75/45 lbs
30 Snatches 135/75 lbs
30 Snatches 165/100 lbs
Max Snatches 210/120 lbs

TUESDAY

-BOX CLOSED-

WEDNESDAY

ALL
Back Squat
5-5-5-5-5

Then,

Optional Finisher

30 sec. Side Plank (R)
30 sec. Sit-ups
30 sec. Side Plank (L)
30 sec. V-Ups
30 sec. Supine Plank
3 rounds for reps

EXPRESS LANE – CF Open Practice!!
“CFOpen WOD 12.3”
18 Min AMRAP
15 Box Jumps 24/20″
12 Push Presses 115/75
9 Toes-to-Bars

THURSDAY

Rx+
4 min. Bike for Cals.
2 min. Toes-to-Bars
2 min. Superman Hold on GHD
4 min. Bike for Cals.
2 min. GHD Sit-ups
2 min. Box Jumps (30/24 in.)
4 min. Bike for Cals.

Rx
4 min. Row for Cals.
2 min. Toes-to-Bars
2 min. Wtd Superman Hold, 5#/2.5#
4 min. Row for Cals.
2 min. GHD Sit-ups
2 min. Box Jumps (24/20 in.)
4 min. Row for Cals.

FIT
4 min. Row for Cals.
2 min. Lying Toes to Post
2 min. Superman Hold
4 min. Row for Cals.
2 min. Sit-ups
2 min. Step-ups/Low box jumps
4 min. Row for Cals.

EXPRESS LANE – CF Open Practice!!
“CFOpen WOD 12.4”
12 Min AMRAP
150 Wall Balls 20/14 lbs
90 DUs
30 Muscle Ups

FRIDAY

Rx+
100-m 1-arm KB OH Carry (R)
9 1-arm KB Split Squats (R)
3 Legless Rope Climbs
100-m 1-arm KB OH Carry (L)
9 1-arm KB Split Squats (L)
3 rounds

KB: 32/24 kg

Rx
100-m 1-arm KB OH Carry (R)
9 1-arm KB Split Squats (R)
3 Rope Climbs
100-m 1-arm KB OH Carry (L)
9 1-arm KB Split Squats (L)
3 rounds

KB: 24/16 kg

FIT
100-m 1-arm KB OH Carry (R)
9 1-arm KB Split Squats (R)
3 Seated Rope Climbs
100-m 1-arm KB OH Carry (L)
9 1-arm KB Split Squats (L)
3 rounds

EXPRESS LANE – CF Open Practice!!
“CFOpen WOD 12.5”
7 Min AMRAP
3-6-9-12-15-…
Thrusters 100/65 lbs
Chest-to-Bar Pull Ups

SATURDAY

Rx+
For time:
14 Shoulder-to-Overhead
Run 700 m
12 Shoulder-to-Overhead
Run 500 m
10 Shoulder-to-Overhead
Run 700 m
8 Shoulder-to-Overhead

Men: 155-185-205-225
Women: 115-125-135-155

Rx
For time:
14 Shoulder-to-Overhead
Run 700 m
12 Shoulder-to-Overhead
Run 500 m
10 Shoulder-to-Overhead
Run 700 m
8 Shoulder-to-Overhead

Men: 135-155-185-205
Women: 95-105-115-135

FIT
For time:
14 Shoulder-to-Overhead
Run 500 m
12 Shoulder-to-Overhead
Run 300 m
10 Shoulder-to-Overhead
Run 500 m
8 Shoulder-to-Overhead

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