Workout of the Day

August
27
2015

Whip it

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Short Burgener Warm Up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Metcon (Time)

EMOM for 5 min:

70% 1RM

1 Power snatch

1 hang squat snatch

1 oh squat

rest 1 min

80% 1RM

1 Power snatch

1 hang squat snatch

1 oh squat

then,

For time:

250m run

20 double unders (lateral jumps)

15 wall ball #20/14

10 ring dips

5 oh squats #95/65

400m run

20 double unders

15 wall ball

10 ring dips

5 squat snatch #95/65

250m run

20 double unders

15 wall ball

10 ring dips

5 hang squat snatch #95/65

20 min time cap

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August
26
2015

Stronger

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

deadlift/box jump (No Measure)

35 double unders

25 cal row

15 back extensions

5 burpees

Deadlift (3 sets of 5 reps (80% of 1RM))

Metcon (AMRAP – Reps)

AMRAP in 15 min:

asending ladder until clock runs out

1 muscle up (ring or bar) or 3 pull ups

10 cal row

2 muscle ups (6 pull ups

10 cal row

3 muscle ups (9 pull ups)

10 cal row

add 1 muscle up or 3 pull ups each time

score is total number of muscle ups (3 pull ups equals 1 muscle up)

either is RX but state in comments which you do. Do ring if you can, then bar, then pull ups.

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August
25
2015

Runaway

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm Up (3) (No Measure)

400m Row

10 GHD

20 Double Unders (or 20 Singles)

10 Push Ups

Metcon (Time)

For Time:

50 straight leg sit ups

400m run

40 kb swings #53/35

400m run

30 toes to bar

400m run

30 hang cleans #95/65

400m run

40 ghd sit ups

400m run

50 russian twist #45/35 1,2,3 etc

35 min time cap

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August
24
2015

Get Back

Posted by Shane, 6:00 pm

Ignite Fitness Alabama – CrossFit

There is still time to get a team together for Urban Purpose Ministries this Saturday at 12pm. Andrea, Cassie, Jessica need one more person and I think a few others are wanting to do it so please dont miss out.

Back Squat (3 sets of 5 reps (80% of 1RM))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

7 gs push ups

5 front squats #115/85 MRX#95/65

3 hspu

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August
23
2015

Filthy Fifty

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm-up

Warm Up (2) (No Measure)

15 Squat Jumps

10 Push Ups

10 Pull Ups

20 Double Unders (20 Singles)

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Female:

20 box jumps

14lb wall ball

Push Press 35

KBS 26

All athletes must jump on box to get Rx.

Standards for Jumping Pull-ups:

You must extend arms to bar height so the bar is at the bottom of your wrist with arms fully extended.

Anyone within their first month should only do 30 reps of each movement.

35 min time cap

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August
21
2015

Individual Region Event 3

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Yoga from 8:30am – 9:30am.
Open gym from 9:30am – 11:30am.
2 person team WOD at 10am.

Metcon (Time)

2 person team WOD

1 mile run (can split up each run 2 400m)

50 oh squats #95/65

100 ghd sit ups

150 double unders

50 sdhp #95/65

100 box jump overs

*If you want to go individual and use weight they did in Regionals its #135/95

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August
20
2015

Slippery When Wet

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm Up (2) (No Measure)

15 Squat Jumps

10 Push Ups

10 Pull Ups

20 Double Unders (20 Singles)

Metcon (Time)

For Time:

800m run buy in:

4 rounds:

5 power cleans #165/115 MRX #135/85

10 kb swings #70/53 MRX #53/35

15 over the bar burpees

20 double unders (lateral jumps)

35 min time cap

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August
19
2015

Gone Away

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Front squat (No Measure)

30 cal row

15 goblet squats

10 back extensions

2 wall climbs

2 skin the cats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 min:

6 alt front rack barbell lunges #95/65

12 alt sit ups

rest 2 min, then

AMRAP in 6 min:

6 thrusters #95/65

12 straight leg sit ups

rest 2 min, then

AMRAP in 6 min:

8 front squats

10 toes to bar

Can start at any of 3 stations but must stay in order after

18 extral reps equals 1 round

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August
18
2015

Butterfly

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Metcon (Time)

For Time:

50 cal row

40 gs push ups

30 c2b pull ups

20 hang power snatches #95/65

10 muscle ups (ring or bar)

20 hang power snatches

30 gs push ups

40 pull ups

50 cal row

35 min time cap

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August
17
2015

Diane

Posted by Shane, 6:00 pm


Ignite Fitness Alabama – CrossFit

Warm Up (5) (No Measure)

400m Row

10 Back Extensions

10 Shoulder Press with Bar

5 Toes to Ring

Deadlift (1 Rep Max)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
12 min time limit

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