Impulsive

Ignite Fitness Alabama – CrossFit

i will announce later if we are going to be able to have morning classes.

Warm-up

250m row

10 goblet squats

10 toes through rings

20 lunges

Front Squat (3 x 2 @ 95% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

8 wall ball #20/14

10 toes to bar

12 oh plate alt lunges #45/35

RX+

#30/20 10′

#55/45 plate lunges

Grind

Ignite Fitness Alabama – CrossFit

Metcon (No Measure)

Clean Complex:

1 hang power clean, 1 power clean, 1 jerk

8 min EMOM:

55%, 60%, 65%, 70%, 75%, 80%, 85% &

90% (if form is good, if not – stay at 85% or go down to 75% for a drop set)

Metcon (Time)

5 RFT:

5 hangs cleans 135/95 mrx#115/75

5 jerks 135/95 mrx# 115/75

10 dl #135/95 mrx#115/75

10 cal row

15 min time cap

Cindy

Ignite Fitness Alabama – CrossFit

Warm-up

250m run

5 pull ups

10 push ups

15 squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

No Limits

Ignite Fitness Alabama – CrossFit

Wish Yeam Ignite – First Order good luck today as they compete in Miami at Wodapolloza! You can view them at website and we will try to broadcast on Facebook live also.

Open gym 9-11am. Wod at 9:30am.

Bench Press (3 x ME @ 80% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 min:

20 double unders

15 power snatch #75/55 mrx#65/45

5 hspu

Gainz

Ignite Fitness Alabama – CrossFit

Warm-up

3 rounds:

250m row

10 box step ups

10 kb deadlifts

10 back extensions

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 min:

7 box jumps or step ups #24/20

7 pull ups

7 deadlifts #185/135 mrx#155/105

rest 2 min, then:

AMRAP in 7 min:

7 box jumps or step ups

7 pull ups

7 deadlifts

After rest continue where you left off

RX+

must jump on box

#225/155

c2b pull ups

Trustworthy

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Metcon (Time)

For Time:

21-15-9 reps of:

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

ring dips

3 RFT:

20 ghd sit ups or 35 straight leg sit ups

250m run

3 RFT:

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

15 barbell push ups

Rest 3 min between each couplet

score is total time including rest

RX+

#115/85

Strongholdless

Ignite Fitness Alabama – CrossFit

Warm-up

10 toes through rings

15 russian kb swings

20 lunges

250m run

Metcon (Time)

4 RFT:

15 toes to bar

15 wall ball #20/14

15 cal row

15 kb swings #53/35

Breaking Free

Ignite Fitness Alabama – CrossFit

We are still working on switching to FitChalk so stay tuned for details later this week.

Warm-up

30 cal row

15 goblet squats

5 strict pull ups

2 wall climbs

Front Squat (4 x 1 reps @ 92-95% 1RM w/ 2 sec pause at bottom)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 min:

8 thrusters #95/65 mrx#75/55

8 over the bar burpees

RX+

#115/85

Give it your All

Ignite Fitness Alabama – CrossFit

Open gym tomorrow from 9 – 11am. Team Wod at 9:30am.
We will start transitions to FItChalk on Monday so an email will be sent to you shortly.
Also we will start doing 1 Open Wod a week building up until the Open.

Bench Press (3 x ME @ 75% 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 min:

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

5 ring dips

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

rest 2 min, then:

AMRAP in 3 min:

4 power snatches

5 ring dips

6 box jump overs

rest 2 min, then:

AMRAP in 2 min:

4 power snatches

5 ring dips

6 box jump overs

after rest continue where you left off from previous amrap

RX+

#115/85 snatch

# ring dip after muscle up

No barbell

Ignite Fitness Alabama – CrossFit

Warm-up

Coaches choice

Metcon (AMRAP – Reps)

EMOM for as long as possible:

1st min:

2 kb swings #53/35

2nd min:

2 hand release burpees

3rd min:

4 kb swing

4th min:

4 hr burpees

5th min:

6 kb swings

6th min:

6 hr burpees

etc…… add 2 reps of each until you can not complete number of reps within min

score is total number of reps completed