IGNITE 041423
Crescent City Crossfit – Ignite Strength Romanian Deadlift (RDL) (8-8-8-8-8) . . ASCEND IN WEIGHT EVERY SET Metcon Metcon (No Measure) 18min EMOM: Min1 — 10Hanging Knee Raises Min2 — 14 Kettlebell Swings Min3 — 14 Goblet Squats
Crescent City Crossfit – Ignite Strength Romanian Deadlift (RDL) (8-8-8-8-8) . . ASCEND IN WEIGHT EVERY SET Metcon Metcon (No Measure) 18min EMOM: Min1 — 10Hanging Knee Raises Min2 — 14 Kettlebell Swings Min3 — 14 Goblet Squats
Crescent City Crossfit – CrossFit Warm Up 2 Rounds: 200m Run/500m Bike/250m Row 10 Prisoner Squats 10 Prisoner Good Mornings 10 Prisoner Reverse Lunges 10 Banded Pass Throughs 10 Banded Around the Worlds Mobility on Box: 40sec Each Side Pigeon Stretch 40sec Each Side Hamstring Stretch 45sec Lat Stretch on Box Metcon Metcon (AMRAP –
Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) 3x5min AMRAP: 10 Reverse Lunges 20 SA DB Hang Cleans 30 SA DB Shoulder to Overhead 40 Calorie Bike -Rest 2mins-. . GET AS FAR AS YOU CAN! CORE Metcon (No Measure) 3 Rounds of the Following: 1min Side Plank Windmill (L) 1min Side
Crescent City Crossfit – CrossFit Warm Up 4 Rounds of 20 Sec on/10 Sec off onANY Machine Then 2 Rounds: 10 Tempo Goblet Squats (3 sec lower) 10 KB Plank Pull Throughs 10 Glute Bridges (Hold KB Overhead) 10 Bird Dogs 5 Up Dog to Down Dog W/ Empty Bar 5 Bent Over Rows 5
Crescent City Crossfit – Ignite Metcon Metcon (Time) 5 Rounds For Time: 12 Burpees 26 SA Hang DB Snatches 500/400m Row Accessory Farmer’s Carry (3x200m Walk) . . choose a weight that you can carry for 200m without dropping! NO RUNNING!!
Crescent City Crossfit – CrossFit Warm Up 2min Row 10L/10R Banded Side Steps 10 Banded Glute Bridges 10 Banded Air Squats 10 Banded Pass Throughs 10 Banded Around the Worlds 10 Banded Front Pull Aparts With Empty Bar: 4 Snatch Grip Deadlifts 4 Snatch Grip Deadlifts + Shrugs 4 Snatch Grip Deadlifts + High Pulls
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: :30 Row 8 Ground to Overhead with Wallball 10 Scap Pull Ups Into Mobility: :20 Samson Stretch L/R :20 Half Split (Hamstring Stretch) L/R Then Rig Warm Up Metcon (No Measure) Every 3 Minutes for 21 Minutes: Calorie Row Chest to Bar or Chin
Turn and Burn – Wed, Apr 12 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (2 Rounds for reps) WORKOUT A: 3x3min AMRAP: 20 Box Step Overs MAX REP Push Ups -Rest 1min- . . INTO . . WORKOUT B: 3x3min AMRAP: 20 Slam Balls MAX REP Ring Rows -Rest 1min- CORE Metcon (No Measure) Alternating EMOM 8minutes: 1st: 30/45s Russian Twist 2nd:30/45s
Crescent City Crossfit – Turn and Burn Warm Up 2 Rounds: 1:00 C2 Bike 25 Single Unders 10 Air Squats Into Mobility: 5 Down Dog to Cobra Stretch :30 Pigeon Stretch L/R :20 Calf Stretch L/R warm up continued Barbell Warm Up: 2 Sets: 3 Hang Cleans 6 Elbow Punches 6 Front Squats Metcon (No
Turn and Burn – Mon, Apr 10 Read More »
Crescent City Crossfit – Ignite Metcon Metcon (AMRAP – Rounds and Reps) 16min AMRAP: 15 Wallballs 100m Run 45 Single Unders 100m Run 15 KB Deadlifts Strength Bent Over Row (10-10-10-10) Use a Weight That You Can Complete 10 Reps With Good Form! Plank Hold (Time) Superset Each Set of Bent Over Rows With a