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
MONDAY Rx+ For time: 50 KB Suitcase Deadlifts (L) 25 Single-Arm OH Lunges (R) 200-m Single-Arm Farmers Carry (R) 1200-m Run 25 Single-Arm OH Lunges (L) 200-m Single-Arm Farmers Carry (L) 50 KB Suitcase Deadlifts (R) Kettlebell Load: 70/53 lb. Rx For time: 50 KB Suitcase Deadlifts (L) 25 Single-Arm OH Lunges (R) 200-m Single-Arm … Continue reading CrossFit Ignis Programming – Wk of 10/8
MONDAY Rx+ 25 Pull-ups 50 Hang Power Snatches (135/95 lb.) 75 Wall Balls (20/14 lb.) Rest 2 min. 75 Wall Balls 50 Hang Power Snatches 25 Pull-ups Rx 25 Pull-ups 50 Hang Power Snatches (115/75 lb.) 75 Wall Balls (20/14 lb.) Rest 2 min. 75 Wall Balls 50 Hang Power Snatches 25 Pull-ups FIT 20 … Continue reading CrossFit Ignis Programming – Wk of Oct 1st
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
