MONDAY Rx+ 100-m Run 2 Hang Power Snatches (heavy) *Every round, add 100-m Run and 2 HPS As far as possible in 24 min. Rx 100-m Run 2 Hang Power Snatches (heavy) *Every round, add 100-m Run and 2 HPS As far as possible in 24 min. FIT 100-m Run 2 Hang Power Snatches (heavy) *Every round, … Continue reading CrossFit Ignis Programming – Wk of Dec 17th
MONDAY Rx+ With a running clock, counting down from 25mins: 25 Wall Balls (20/14) 15 Push Presses (155105 lb.) 3 rounds 25 MB Cleans 10 MB Shuttle Sprints, 20m 3 rounds With time remaining of 25 min. perform AMRAP: 12 Wall Balls 9 Push Presses 12 MB Cleans 10 MB Shuttle Sprints Rx With a … Continue reading CrossFit Ignis Programming – Wk of Dec 10th
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 … Continue reading CrossFit Ignis Programming – Wk of Dec 3rd
MONDAY - FITNESS TEST #6 "Chewbacca" Rx+ 1-k Row 50 Wall balls (20/14 lb.) 50 Box Jumps (24/20-inch) 50 Ring Push-ups 50 KB Swings (24/16 kg.) 50 MB Cleans 1-k Row Rx 1-k Row 50 Wall Balls (20/14 lb.) 40 Box Jumps (24/20 in.) 30 Ring Push-ups 40 KB Swings (24/16 kg) 50 MB Cleans … Continue reading CrossFit Ignis Programming – Wk of Nov 19th
We're in the business of improvement. Here at CrossFit Ignis we are always working to not only improve our clients physical health but their overall experience too. So, when we started talking about our On Ramp program we asked ourselves how can we make it more accessible and more convenient for everyone? Introducing our "Accelerated On Ramp" Beginning … Continue reading New & Improved On Ramp at CrossFit Ignis!!
MONDAY Rx+ 15 Sumo Deadlift High Pulls (115/75 lb.) 25-ft. Handstand Walk 5 rounds *Every minute, perform 20 Plate Lateral Jumps (45-lb. plate) Rx 15 Sumo Deadlift High Pulls (95/65 lb.) 6 Box Around-the-Worlds 5 rounds *Every minute, perform 20 Plate Lateral Jumps (45-lb. plate) FIT 12 Sumo Deadlift High Pulls 8 Pike Around-the-Worlds 5 rounds … Continue reading CrossFit Ignis Programming – Wk of 11/12
MONDAY - FITNESS TEST #2 Rx Weightlifting 1RM Clean and Jerk Monostructural 1-mile Run FIT Weightlifting 3 RM Clean and Jerk Monostructural 1-mile Run TUESDAY Rx+ For total time: Buy-in: 2 min. Max Inverted Burpees 10 KB Power Snatches, alt. (70/53 lb.) 10 Over-unders 3 rounds Buy-out: 2 min. Max Weighted Sit-ups Rx For total time: … Continue reading CrossFit Ignis Programming – Wk of Nov 5th
MONDAY Rx+ For time: 10 Legless Rope Climbs 30 DB Slams 50/35 30 Burpees to Jumping Pull-ups 60 KB Alt. Power Snatches (70/53 lb.) 30 Inverted Ring Rows 30 Over-the-Shoulder Sandbag Tosses 150/100 500m run Rx For time: 10 Rope Climbs 30 DB Slams 40/25 30 Burpees to Jumping Pull-ups 60 KB Alt. Power Snatches … Continue reading CrossFit Ignis Programming – Wk of Oct 29th
MONDAY Rx+ For time: 10 Wall Climbs 20 Strict Handstand Push-ups 30 Parallette Pass-Throughs 40 Pull-ups 50 Box Jump-overs (24/20 in.) 60 Hip Extensions 70 Double-unders Rx For time: 10 Wall Climbs 20 Handstand Push-up 30 Parallette Pass-Throughs 40 Pull-ups 50 Box Jump-overs (24/20 in.) 60 Russ. KB Swings 70/53 70 Double-unders FIT For time: … Continue reading CrossFit Ignis Programming – Wk of Oct 22nd
TUESDAY ALL For time: 800-m Run 4 min. Rest 400-m Run 2 min. Rest 200-m Run WEDNESDAY Rx For time: 7 Bar Muscle-ups 7 Chest-to-Bar Pull-ups 7 Chin-Over-Bar Pull-ups 21 Thrusters 5 Bar Muscle-ups 5 Chest-to-Bar Pull-ups 5 Chin-Over-Bar Pull-ups 15 Thrusters 3 Bar Muscle-ups 3 Chest-to-Bar Pull-ups 3 Chin-Over-Bar Pull-ups 9 Thrusters Men: 95 … Continue reading CrossFit Ignis Programming – Wk of Oct 15th
