CrossFit Ignis Programming – wk of Jan 21st

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The Open is coming!  Be sure to sign up on the white board at the box so that we can get you on a team!!  And don’t be nervous…this is literally THE most fun you’ll have working out!!  Team drafts will take place on Feb 3rd!!

MONDAY

Rx
100 Wall Balls (20/14 lb.)
50 Box Jumps (30/24 in.)
100-ft. Handstand Walk
50/35 Cal. Row

FIT
75 Wall Balls
50 Low Box Jumps/Box Step Ups
100-ft. Bear Crawl
35/25 Cal. Row

EXPRESS LANE – CF OPEN WOD PREP!

“CF Open WOD 15.1”
Part A: 9 Min AMRAP
15 Toes-to-Bars
10 Deadlifts 115/75 lbs
5 Snatches 115/75 lbs
Part B: 6 Minutes for
1 RM Clean and Jerk

TUESDAY

ALL
Squat Clean
2-4-2-4-2-4

Then,

Tabata!
Power Clean, 70% of the load of 4-rep set.
8 rounds

EXPRESS LANE – CF OPEN WOD PREP!

“CF Open WOD 15.2”
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+
2 Shuttle Runs (20-m)
4 KB Swings (32/24 kg)
Add 2 Shuttles + 2 KB Swings each round
As far as possible in 12 min.

Rx
2 Shuttle Runs (20-m)
4 KB Swings (24/16 kg)
Add 2 Shuttles + 2 KB Swings each round
As far as possible in 12 min.

FIT
2 Shuttle Runs (20-m)
4 KB Swings
Add 2 Shuttles + 2 KB Swings each round
As far as possible in 12 min.

EXPRESS LANE – CF OPEN WOD PREP!

“CF Open WOD 15.3”
14 Min AMRAP
7 Muscle Ups
50 Wall Balls 20/14 lbs
100 DUs

THURSDAY

Rx+
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (115/75 lb.)
30 sec. Rest
7 rounds

Rx
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats (95/65 lb.)
30 sec. Rest
7 rounds

FIT
30 sec. Burpee Broad Jumps
30 sec. Rest
30 sec. Back Squats
30 sec. Rest
7 rounds

EXPRESS LANE – CF OPEN WOD PREP!

“CF Open WOD 15.4”
8 Min AMRAP
3-6-9-12-15-18-21-… HSPU
3-3-3-6-6-6-9-… Cleans 185/125 lbs

FRIDAY

Rx+
10 Power Snatches (155/105 lb.)
10 Unbroken Weighted Pull-ups (45/25 lb.)
3 rounds

15 Power Snatches
15 Unbroken Chest-to-Bar Pull-ups
2 rounds

20 Power Snatches
20 Unbroken Pull-ups

Rx
10 Power Snatches (135/95 lb.)
10 Weighted Pull-ups (25/15 lb.)
3 rounds

15 Power Snatches
15 Chest-to-Bar Pull-ups
2 rounds

20 Power Snatches
20 Pull-ups

FIT
10 Power Snatches
10 Jump-to-Negative Lowers
3 rounds

15 Power Snatches
15 Jumping Chest-to-Bar Pull-ups
2 rounds

20 Power Snatches
20 Ring Rows

EXPRESS LANE – CF OPEN WOD PREP!

“CF Open WOD 15.5”
For Time
27-21-15-9
Row (calories)
Thrusters 95/65 lbs

SATURDAY

Rx+
12 Suitcase KB Deadlifts (70/53 lb.) – L
12 Strict HSPU
12 MB Cleans (30/20 lb.)
12 Suitcase KB Deadlifts (70/53 lb.) – R
AMRAP 20 min.

Rx
12 Suitcase KB Deadlifts (53/35 lb.) – L
9 Strict HSPU
12 MB Cleans (20/14 lb.)
12 Suitcase KB Deadlifts (53/35 lb.) – R
AMRAP 20 min.

FIT
12 Suitcase DB Deadlifts – L
12 Pike HSPU
12 MB Cleans
12 Suitcase DB Deadlifts – R
AMRAP 20 min.

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