16
2018
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
15
2018
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
14
2018
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
11
2018
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
10
2018
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
9
2018
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
8
2018
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
7
2018
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
4
2018
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
3
2018
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