CrossFit Ignis Programming – Wk of Sept 24th

MONDAY Rx 10 rounds for time: 10 x 20-m Shuttle Runs 10 KB Swings (24/16 kg) 10 KB Single-Arm Shoulder-to-Overheads FIT 10 rounds for time: 8 x 20-m Shuttle Runs 8 KB Swings 8 KB Shoulder-to-Overheads TUESDAY Rx+ 12 Burpees 12 KB Goblet Squats (70/53 lb.) 12 Weighted Lateral Step-ups AMRAP 15 min. Rx 12 … Continue reading CrossFit Ignis Programming – Wk of Sept 24th

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CrossFit Ignis Programming – Wk of Sept 17th

MONDAY Rx+ For total time: 50 Front Squats @ BW Every time you put the barbell down, perform 6 Burpees. Rest 2 min. 40 Front Squats @ BW + 20/10 lb. Every time you put the barbell down, perform 6 Burpees. Rx For total time: 50 Front Squats @ 3/4 BW Every time you put … Continue reading CrossFit Ignis Programming – Wk of Sept 17th

CrossFit Ignis Programming – Wk of Aug 13th

MONDAY Rx+ For time: 1400-m Run 20 Hip Extensions 15 Shoulder-to-Overhead (135/95 lb.) 3 rounds 700-m Run 20 GHD Sit-ups 15 Shoulder-to-Overhead (135/95 lb.) 3 rounds 300-m Run Rx For time: 1400-m Run 20 Barbell Good Mornings (95/65 lb.) 15 Shoulder-to-Overhead 3 rounds 700-m Run 20 V-Ups 15 Shoulder-to-Overhead (95/65 lb.) 3 rounds 300-m Run FIT … Continue reading CrossFit Ignis Programming – Wk of Aug 13th