CrossFit – Fri, Aug 9

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (4:00)

4 rounds

30 sec Jump rope

30 sec Prone Back Extensions

B. MOBILITY / ACTIVATION (2:00)

Good morning, empty bar, control eccentric

5 reps, Quality!

C1. SPECIFIC (3:00)

2 sets

4 Deadlifts (set 2 @ 45%)

—-

Start ramp up written below

C2. SPECIFIC (4:00)

(Grab KB workout Weight)

5 Goblet Squats

5 KB Thruster, holding in goblet with both hands on handle

3/3 KB Thrusters (demonstrate how to hold the KB)

—

Practice Round

20 DU / Single unders

2/2 KB Thrusters

Deadlift (1×5 @ 57%
1×3 @ 67%
1×2 @ 76%
1×2 @ 86%
1×1 @ 95%
1×1 @ 97%
1×1 @ 100% +)

Score: Weight

TC: 20 minutes

KG: N/A

Intermediate

As written

METCON (Time)

5 rounds for time

60 Double unders

5/5 KB Thrusters @ 53/35lbs x 1
–

Score: Time

TC: 10 minutes

KG: 22.5/15

Intermediate

40-60 Double unders

10 DB Thrusters @ 35/26lbs x 1

ACCESSORY / EXTRA (No Measure)

Reverse hypers

3 x 20