CrossFit – Mon, Aug 19

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (5:00)

Amrap 5 minutes

30 Jumps (single or Double)

10 Air Squats

5 Beat Swings

3 Jump Squats

B. MOBILITY / ACTIVATION (1:00)

Barbell Squat Ankle Stretch

1:00

C1. SPECIFIC (6:00)

5 Assisted 1 & 1/4 Squats (Holding Vertical post of the rig)

3 Seated Vertical Jumps

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3 1 & 1 /4 Front Squats, empty bar

3 Seated Box jumps

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Ramp up barbell to workout weight

C2. SPECIFIC (3:00)

Pull ups

5 Beat swings

5 Kip Swings

5 Pull ups

Beginners:

Set up for Ring rows / Body Rows

Intermediate:

5 Box jump ported swings

5 Kipping jumping pull ups

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Front Squat (6 sets
3 Front Squats, 1 & 1/4 @ 40%
4 Seated Box Jumps, as high as possible

Rest 60 seconds)

Score: Weight on Front Squats

TC: 12 minutes

KG: N/A

Intermediate

As written

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METCON (2 Rounds for time)

2 sets of 3 rounds, rest 1:1

15 Pull ups

45 Double Unders
Score: Each set for time

TC: 14 minutes

KG: N/A

Intermediate L2

9 Pull ups

45 Double Unders

ACCESSORY / EXTRA (Checkmark)

3 sets

10/10 Split stance pallof press

10/10 Split stance wood chopper, moderate load

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