April 2024

Crescent City Crossfit – Ignite Strength Seated Dumbbell Press (4×10) . . Use Two DBs Ascend in Weight Every Set Metcon Metcon (Time) For Time: 200m Bike 6 Burpees 6 Wallballs 400m Bike 12 Burpees 12 Wallballs 600m Bike 24 Burpees 24 Wallballs 800m Bike 30 Burpees 30 Wallballs

Crescent City Crossfit – Functional Fitness Warm Up 1min Machine AND 1min Run (200m) 50FT Hamstring Scoops 50FT Samson Lunges 50FT Toe Walks 50FT Walking Knee Hug 50FT Walking Quad Stretch 50FT High Knees 50FT Butt Kicks Mobility: 30sec Wrist Rotations 30sec Wrist Stretch (Fingertips Towards You, Palms on the Ground) 30sec Pigeon Stretch Each

Crescent City Crossfit – Ignite Metcon Metcon (Time) For Time: 100m KB Farmers Carry 6 Burpees 6 Wallballs 200m KB Farmers Carry 12 Burpees 12 Wallballs 400m KB Farmers Carry 24 Burpees 24 Wallballs 600m KB Farmers Carry 30 Burpees 30 Wallballs

Crescent City Crossfit – Ignite Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Crescent City Crossfit – Ignite Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Crescent City Crossfit – Functional Fitness Warm Up 4 Rounds of 30sec On 20sec Off on Rower, Into: 10 A’s, T’s, Y’s (Small Plates or Light DB Optional) 10L/10R Side Lying Thoracic Opener (Small Plate or DB Optional) 15 Cat Camels 10L/10R Banded Diagonals 15 Banded Strict Press 15 Banded Front Pull Aparts *Warm-Up Bench

Crescent City Crossfit – Ignite Strength Goblet Squat (4×10) Metcon Fast and Heavy (Time) For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 metersScaling As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round

Crescent City Crossfit – HYROX Endure Metcon (Time) 3 RFT: 50m Sled Push 800m Run 75 Walking Lunges 800m Row 100 FT Burpee Broad Jump 800m Ski 75 Wall Balls. . ● Steady pace throughout ● Lunges can be weighted or unweighted, but reps should be unbroken ● Modify rounds and or reps ● The

Crescent City Crossfit – Ignite Strength Clean (3×3) Hang Clean (3×3) Metcon Metcon (Time) 4 Rounds For Time: 20 Plate Jumps (35/25#) 10 Burpees 15 Hang Cleans

Crescent City Crossfit – Ignite Strength Back Squat (4×8) Metcon Metcon (Time) 5 Rounds For Time: 200m Run 15 Wallballs 10 SA Devil’s Press