Workout of the Day

June
30
2017

What else

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym 9 – 11am. Team Wod at 9:30am.

Metcon (AMRAP – Reps)

3 person team wod

AMRAP in 20 min:

150m run

ME ghd sit ups

ME wall ball #20/14

The person running the 150m run determines when your teammates switch stations.

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June
29
2017

Cardio mix up

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 9 – 11am. Team Wod at 9:30am.
There will be just one class on Tuesday (4th of July) at 9:30am and it will be a Hero Wod.

Warm-up

3 rds:

5 knees to elbow

10 cal row

20 double unders

Metcon (Time)

For Time:

50 cal row buy in:

then,

10-9-8-7-6-5-4-3-2-1 reps of:

power snatch #95/65 mrx# 75/45

20-18-16-14-12-10-8-6-4-2 reps of:

barbell push ups

After each rd do 15 double unders (2x singles)

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June
28
2017

Front tempo squat/ back squat cycle

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Tempo front squat/ back squat (3 sets of complex)

4 tempo front squats/ rerack 8 back squats 75% 1RM front squat

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

3 oh squats #75/55 mrx#65/45

6 front squats

9 back squats

RX+

#115/85

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June
27
2017

Oxygen need

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run or row

5 stict pull ups

10 push ups

30 double unders

Bench Press (3 x 4 reps @ 80% tempo w/ 2 sec hold at bottom)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 min:

12 kb swings #53/35

9 toes to bar

6 burpee box jump overs #24/20 mrx# burpee step overs

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June
26
2017

R & R

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

150m run with last 50m running backwards

5 ring dips

10 toes through rings

20 alt one leg stiff leg deadlift (bodyweight)

Muscle-ups (ME ring muscle ups (substitute bar mu, C2b pu))

Metcon (Time)

5 RFT:

5 c2b pull ups mrx# pull ups

5 ring dips

10 deadlifts #185/135 mrx#155/105

250m run

RX+

5/4 ring mu instead of c2b and ring dips

#225/155 deadlifts

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June
25
2017

Clean and Jerk cycle

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

This is the first day of a 6 week clean & jerk cycle. Everyone is great position to improve technique and get stronger after almost every getting PR’s in the squat cycle.

Warm-up

30 cal row

15 back extensions

5 stict pull ups

2 skin the cats

Clean and Jerk (Establish a 1RM squat clean and jerk)

Metcon (No Measure)

EMOM for 5 minutes: 50% 1RM

1 squat clean

1 hang squat clean

1 high hang squat clean

1 jerk

rest 1 min and change weights and repeat but at 60% 1RM

This is not for time or reps and is totally to work on form. The goal is to get bar to position of bottom of front squat then stand and for the jerk to get bar up enough from front rack to get under it and lock out then finish. The bar should not have to move more than 12 inches to do this.

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June
22
2017

No more Rain

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

There will be no Open gym tomorrow as the coaches will be out of town. However check with facebook as someone might open gym sometime.

Back Squat (Establish a 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

6 alt pistols

7 toes to bar

8 deadlifts #185/125 mrx# 155/105

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June
21
2017

Reps decreasing

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Metcon (Time)

Skill: spend 10 minutes on proper form and techniques on kb swings/ kb snatches

For Time:

70 alt sit ups

60 kb swings #53/35

50 cal row

40 sto #115/85 mrx# 95/65

30 box jumps #24/20 mrx# step ups

20 kb sdhp #53/35

10 turkish get ups #53/35

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June
20
2017

3,2 or 1

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (AMRAP – Reps)

0 – 4 minutes run 400m then,

ME pull ups, C2B pull ups or ring muscle ups

pull ups = 1pt, C2b = 2pts, mu = 3pts

rest 1 min

5 – 9 minutes run 400m then,

ME St leg sit ups, mb sit ups #20/14, ghd sit ups

st leg = 1pt, alt = 2pts, ghd = 3pts

rest 1 min

10-14 minutes run 400m then,

ME bench push ups, chest to floor push ups, ring push ups

knee = 1pt, c2f = 2pts, ring = 3pts

rest 1 min

15 – 19 minutes run 400m then,

ME shoulder press #85/55, hspu, 6″ deficit hspu

sp = 1pt, hspu = 2pts, dhspu = 3pts

Score is total points on ME movements after run

Once you start a movement you can’t change

Must start at top and stay in order

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June
19
2017

Change of Plans

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches Choice

Bench Press (3 x 3 reps @ 80% tempo (2 second pause on chest))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

5 power snatch #115/85 mrx#95/65

5 wall ball #20/14

25 double unders

RX+

#135/105 power snatch

#30/20 wall ball 10’9′

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