IGNITE Workout

Fitness / WOD

21-15-9 reps for time. Score: your time.

Division

21 Thruster 95 lbweightlifting

21 Bar-facing burpee 95 lbgymnastics

21 Sit-up 95 lbgymnastics

the remaining time, establish a max weight of the complex

1 Power clean 95 lbweightlifting

1 Hang clean 95 lbweightlifting

Works: quadriceps, abdominals, chest, hamstrings, shoulders · also calves, triceps, forearms, glutes, lower back, traps

Time0:00 cap 18:00Tap start. The clock begins after a three-second count.

Done0 / 15

Round1 of 3

Scores stay on this device. Nothing is sent anywhere.

Scale the loads and the movements to what you can do well today. The clock is a tool, not a judge. Stop if your form falls apart.

Dataset by UiHyunK on Kaggle; content collected from CrossFit.com. Review redistribution terms before publication.

Know your numbers.

Calculator

Two numbers in, five zones out. Pick how hard you plan to go and get the heart rate to hold.

Calculator

How many reps you had left, turned into a share of your max and a weight for the bar.

Calculator

Log a set with reps left in the tank and see the max it points to.

Calculator

A set to failure, and what that strength looks like from one rep to ten.