Workout of the Day

November
30
2017

Shake up

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Remember Yoga tomorrow at 6pm. This is a perfect complete for CrossFit as it is all stretching poses and plus it lets you unwind for the week as you drink your favorite beverage and release stress. Its just $5 and members or non members of Ignite are welcome!

Warm-up

250M run

10 burpees

15 back extensions

20 mtn climbers

Metcon (Time)

For Time:

50 hang cleans #95/65 mrx#75/55

40 barbell row #95/65 mrx#75/55

30 alt front rack lunges #95/65 mrx#75/55

20 strict hspu or 40 kipping

10 strict pull ups or 20 kipping

20 squat snatches #95/65 mrx#75/55

30 ring dips

40 push press #95/65 mrx#75/55

50 air squat lateral jumps over barbell

RX+

#115/85

hspu to 5/3 inches deficit

35 min time cap

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November
29
2017

Second Chance

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

400m run

10 toes through rings

15 box step ups

Metcon (Distance)

In 16 minutes:

row for ME meters in 1 minute, rest 1 minute

score is total meters accumulated in 8 min of row

*you should be within 25m each time so go hard but not to hard in first few rounds

Metcon (AMRAP – Reps)

AMRAP in 10 min:

10 box jumps or step ups #24/20

10 deadlifts #135/95 mrx#115/75

10 box jumps or step ups

15 deadlifts #185/135 mrx#135/95

10 box jumps or step ups

20 deadlifts #225/155 mrx#165/105

10 box jumps or step ups

25 deadlifts #275/195 mrx#205/145

10 box jumps or step ups

ME deadlifts #315/235 mrx#235/175

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November
28
2017

Arizona

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

5 stict pull ups

10 hand release push ups

20 cal row

30 double unders

Bench Press (4 x 3 @ 85% 1RM)

Take 20 min with clock running

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 min, 3 rounds:

6 hand release burpees

9 c2b pull ups mrx# pull ups

15 double unders (3x singles)

rest 1 min after each amrap and start back where you left off

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November
27
2017

Enjoy the Silence

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Ignite’s Christmas party is December 9th at 6:30pm. Please RSVP on Facebook communithy page or let me know by this Friday. The address is
1631 Lake Cyrus Club Dr\
Hoover 35244

Warm-up

Coaches choice

Metcon (Time)

6 RFT:

150m run

15 kb swings #53/35

10 ghd or 30 straight leg sit ups

10 wall ball #20/14

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November
26
2017

New Season

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Ignites annual Christmas Party at my house in Lake Cyrus starting at 6:30pm so don’t make any plans that night!

Congratulations to Ignites newest L1 certified coach Lauren Toone! Lauren has grown and developed into a great leader that brings a lot of passion to help others be their best so I look forward to her coaching at Ignite!

Warm-up

400m run or row

10 k2e

15 back extensions

20 lunges

Front Squat (4 sets of 5 reps @ 80% 1RM)

Metcon (AMRAP – Reps)

AMRAP in 10 min:

ascending ladder:

1 bear complex #115/85 mrx#95/65

2 k2e

2 bear complex

4 k2e

3 bear complex

6 k2e

etc…….

increase bear complex by 1 rep each round and increase k2e by 2 reps each round until time is up

Bear complex =

1 power clean

1 front squat

1 push press

1 back squat

1 behind neck push press

Can combine movements together (exp: can do squat clean thruster)

RX+

#135/95

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November
24
2017

Iron City

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Metcon (Time)

2 person team:

Helen meets Annie

50 double unders

50 sit ups

400m run (one person)

21 kb swings #53/35

12 pull ups

40 double unders

40 sit ups

400m run

21 kb swings

12 pull ups

30 double unders

30 sit ups

400m run

21 kb swings

12 pull ups

20 double unders

20 sit ups

10 double unders

10 sit ups

can split reps however you want besides only 1 has to run 400m

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November
23
2017

Left overs

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

There is just 1 class today at 9:30am but gym might be Open around 4:30pm so check facebook for updates. I hope everyone had a great Thanksgivings!

Open gym tomorrow from 9-11am. Team Wod at 9:30am.

Metcon (Time)

For Time:

800m run

50 alt lunges

40 alt sit ups

30 pull ups

20 hand release burpees

10 hspu

400m run

50 squats

40 butterfly sit ups

30 slam balls#30/20

20 hand release burpees

10 wall climbs

800m run

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November
21
2017

Classic

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Normal schedule today except no 6:30pm class. Happy Thanksgivings to every on Thursday! We will be closed but be open for 1 class at 9:30am on Friday. However I beleieve someone might open up gym around 4:30pm also so will keep you updated.
Saturday is normal open gym.

Metcon (Time)

For Time:

70 double unders (3x singles)

60 kb swings #53/35

50 cal row

40 toes to bar

30 power cleans #115/85 mrx#95/65

20 push press #115/85 mrx#95/65

10 ring dips

RX+

30 minute time cap

#70/53 kb

#135/95 power clean and push press

ring muscle ups instead of ring dips

Warm-up

250 m run

10 toes through rings

20 lunges

30 double unders

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November
20
2017

Run for Turkey

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

10 toes through rings

20 lunges

30 double unders

Metcon (AMRAP – Reps)

In a 4 min window perform each

400m run

10 power snatches #95/65 mrx#75/55

ME ghd sit ups

rest 2 min, then:

400m run

10 power snatches

ME wall ball #20/14

rest 2 min, then:

400m run

10 power snatches

ME straight leg sit ups

rest 2 min, then:

400m run

10 power snatches

ME barbell push ups

Can start anywhere but must go in order after

score is total number of reps of ME movements

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November
19
2017

Beep Test

Posted by Shane, 7:00 pm

Ignite Fitness Alabama – CrossFit

Holiday schedule:
Monday and Tuesday normal hours
Wednesday normal hours except no 6:30pm class
Thursday: closed “Happy Thanksgivings!”
Friday: 1 class at 9:30am (check on Facebook as we might have one at 4:30pm)
Saturday: normal open gym

Warm-up

5 strict pull ups

10 goblet squats

10 burpees

6 rounds of Tabata row as group

Front Squat (5 x 3 front squats @ 85% 1RM)

Take no longer than 20 min

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 thrusters #75/55

7 pull ups

7 burpees

*15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all the movements to 6 reps and continue. If you can’t complete the 6’s move to 5’s and so on…

For score post how many rounds you did 7 reps of everything. Also post want rep scheme you were on for 15th minute.

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