CrossFit – Fri, Jul 26

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm up (No Measure)

A. GENERAL (4:00)

Amrap 4 minutes

5 Burpees

10 Alternating forward lunges

10 Glute Bridge

10 Hollow Ups

B. MOBILITY / ACTIVATION (2:00)

10 Good Mornings

5 Segmented deadlifts, pause above the knees on the way up & down

C. SPECIFIC (3:00)

5 Deadlifts @ 40%

5 deadlifts @ 50%

Begin Deadlifts

C2. SPECIFIC (3:00)

6 Step ups, Unweighted

4 Step ups, Weighted (if needed)

2 Box Jumps

Deadlift (10 @ 55%
8 @ 64%
6 @ 70%
5 @ 75%
3 x 5 @ 80%)

Score: Weight

TC: 18 minutes

KG: N/A

Intermediate

As written

METCON (Time)

For Time

200 Step ups @ 20″

Every 2 minutes stop and perform 5 Box Jumps

RX+: 50/35 lbs x 1
Score: Time

TC: 15 minutes

KG: RX+ 22.5/15

Intermediate

150 Step ups

ACCESSORY / EXTRA (Checkmark)

10 minutes on bike erg or rower

Easy pace
Active Recovery