CrossFit Ignis Programming – Wk of Jan 14th

map

The Level Method is coming!  Ask your Coach for a breakdown of what to expect over the coming weeks & how to interpret our MAP (Method of Athlete Progression).

MONDAY

ALL
Low Bar Back Squat
3-3-3-3-3

Then,

EMOM 10:
Russian KB Swings 53/35
Rx+: 22/20 reps
Rx: 20/18 reps
FIT: 18/16 reps

EXPRESS LANE – CF OPEN WOD PREP!
“CF Open WOD 14.1”
10 Min AMRAP
30 DUs
15 Power Snatches 75/55 lbs

TUESDAY

Rx+
Odd min.: Bike 0.3-mi
Even min.: 12 DB Slams (50/35 lb.)
4 rounds

Rest 2 min.

Odd min.: 15 Push Presses (115/75 lb.)
Even min.: Bike 0.3-mi
4 rounds

Rx
Odd min.: Row 200 m
Even min.: 12 DB Slams (40/25 lb.)
4 rounds

Rest 2 min.

Odd min.: 15 Push Presses (95/65 lb.)
Even min.: Row 200 m
4 rounds

FIT
Odd min.: Row 150 m
Even min.: 9 Slam Ball Slams
4 rounds

Rest 2 min.

Odd min.: 10 Push Presses
Even min.: Row 150 m
4 rounds

EXPRESS LANE – CF OPEN WOD PREP!
“CF Open WOD 14.2”
From 0:00 to 3:00
2 Rounds of
10 Overhead Squats 95/65 lbs
10 Chest-to-Bar Pull Ups
From 3:00 to 6:00
2 Rounds of
12 Overhead Squats 95/65 lbs
12 Chest-to-Bar Pull Ups
From 6:00 to 9:00
2 Rounds of
14 Overhead Squats 95/65 lbs
14 Chest-to-Bar Pull Ups
Etc., following same pattern until you fail to complete both rounds

WEDNESDAY

Rx+
“Cindy-ish”
5 Pull-ups
10 Push-ups
15 Air Squats
15 rounds

Rx
“Cindy-ish”
5 Pull-ups
10 Push-ups
15 Air Squats
12 rounds

FIT
4 Ring Rows
8 Push-ups
12 Air Squats
10 rounds

EXPRESS LANE – CF OPEN WOD PREP!
“CF Open WOD 14.3”
8 Min Time Cap
10 Deadlifts 135/95 lbs
15 Box Jumps 24/20″
15 Deadlifts 185/135 lbs
15 Box Jumps 24/20″
20 Deadlifts 225/155 lbs
15 Box Jumps 24/20″
25 Deadlifts 275/185 lbs
15 Box Jumps 24/20″
30 Deadlifts 315/250 lbs
15 Box Jumps 24/20″
35 Deadlifts 365/225 lbs
15 Box Jumps 24/20″

THURSDAY

Rx+
For time:
20 Power Cleans
30 Alt. KB Hang Power Snatches
15 Power Cleans
30 Plate OH Sit-ups (25/15 lb.)
10 Power Cleans
30 Alt. KB Hang Power Snatches
5 Power Cleans

Clean: 205/155 lb.
DB Snatch: 70/53 lb.

Rx
For time:
20 Power Cleans
30 Alt. KB Hang Power Snatches
15 Power Cleans
30 Plate OH Sit-ups (15/10 lb.)
10 Power Cleans
30 Alt. KB Hang Power Snatches
5 Power Cleans

Clean: 185/125 lb.
DB Snatch: 53/35 lb.

FIT
For time:
20 Power Cleans
20 Alt. DB/KB Hang Power Snatches
15 Power Cleans
20 Plate Sit-ups
10 Power Cleans
20 Alt. DB/KB Hang Power Snatches
5 Power Cleans

EXPRESS LANE – CF OPEN WOD PREP!
“CF Open WOD 14.4”
14 Min AMRAP
60 cal Row
50 Toes-to-Bars
40 Wall Balls 20/14 lbs
30 Cleans 135/95 lbs
20 Muscle Ups

FRIDAY

Rx
“CrossFit Open WOD 17.5”
9 Thrusters (95/65 lb.)
35 Double-unders
10 rounds

FIT
“CrossFit Open WOD 17.5 – scaled”
9 Thrusters (65/45 lb.)
35 Single-unders
10 rounds

EXPRESS LANE – CF OPEN WOD PREP!
“CF Open WOD 14.5”
For Time
21-18-15-12-9-6-3
Thrusters 95/65 lbs
Bar Facing Burpees

SATURDAY – 9AM Class Time!

Rx
“Christine”
Row 500 m
12 BW Deadlifts
21 Box Jumps (20 in.)
3 rounds

FIT
Row 500 m
12 Deadlifts
21 Step-ups
3 rounds

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