CrossFit – Fri, Aug 16

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (6:00)

200m Run / 1 minutes machine

then

2 rounds

25′ Bodyweight walking lunges

25′ Duck Walk

25′ Samson Stretch

6 minute cap

B. MOBILITY / ACTIVATION (2:00)

Hip 90/90 + Raise

10 total reps

C. SPECIFIC (6:00)

6 Air squats as fast as possible

3 Eccentric front squats, with fast ascent (empty bar)

6 Air Squats as fast as possible

3 Speed front squats, Speed

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Ramp up to 40%

C2. SPECIFIC (6:00)

Deadlift

Ramp up to workout weight in 3 sets

—

Practice round

30 seconds high knees

5 Deadlifts @ workout weight

5 Box Jumps + step down

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Front Squat (Front Squats
10 sets
2 Speed Front Squats @ 40%
3 Burpee Broad Jumps

Rest 30 seconds / You go I go

)

Score: Weight on Front Squats

TC: 15 minutes

KG: N/A

Intermediate

As written

METCON (AMRAP – Rounds and Reps)

Amrap 10 minutes

10 Deadlifts @ 225/155 lbs

10 Box Jumps @ 24/20″, step down

Run 200m
Score: Rounds & Reps

TC: 10 minutes

KG: 100/70

Intermediate

10 Deadlifts @ 185/135 lbs

10 Box Jumps @ 24/20″, step down

Run 200m

ACCESSORY / EXTRA (Checkmark)

3 sets

60-90 sec Sorenson hold on GHD or bench
Post chain isometric strength