CrossFit – Fri, Aug 30

CrossFit Illuminati – CrossFit

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WARM UP (No Measure)

A. GENERAL (6:00)

EMOM 6

odd- Machine

even- 45s Jumping jacks

Increase cadence (s/m) per minutes each round

B. MOBILITY / ACTIVATION (1:30)

Shoulder external rotation with PVC

45 sec/shoulder

C1. SPECIFIC (10:00)

Clean drills, focus on turnover

Tall High pulls

Tall Muscle cleans

Clean Turnovers

—-

High hang power cleans

Hang Power Cleans

Tempo Power cleans

—

Ramp up cleans to 75%

C2. SPECIFIC

Grab workout weight for step ups

4 Step ups with mix grip

Switch hands

4 Step ups with mix grip

—-

Practice round

6 Step ups

30 sec Machine

Power Clean

3 x EMOM 3, Rest 1:00 between EMOMs

2 Power Cleans @ 75%

Intermediate

As written

METCON (Time)

For Time

30-20-10

Step ups, Mix grip @ 20″

Cal Row/Ski

Mix grip: One arm in front Rack one arm in farmer’s carry

@ 50/35 DB + 53/35 KB

Score: Time

TC: 13 minutes

KG: 22.5/15 + 24/16

Scaling Options

Beginner

Unweighted step ups

21-15-9 Cal Row

Intermediate

@ 35/20 + 44/26

ACCESSORY / EXTRA (Weight)

High Hang Clean High pulls

3 x 6 @ 65%