CrossFit Illuminati – CrossFit
Warm-up
A. General (7 Min)
5 Machine Cals
3/3 Lunge & Reach
5 Machine Cals
10 Banded Good Mornings
5 Machine Cals
10 Banded Strict Press
B. Mobility/Activation (2 Min)
KB Straddle Stretch
Spend 2:00 here, reaching for your KB out in front, and using the load of the KB as an anchor for maintaining a deeper stretch. The KB can also be moved to just inside one leg to work the stretch is side posture as well. Keep it dynamic by pulsing in and out of the stretch, focusing on driving the knees down to the ground.
Metcon (No Measure)
10 thrusters (empty bar)
10 ring rows
10 thrusters (add weight)
10 pull ups
10 thrusters (working weight)
10 C2B
Metcon
CrossFit Games Open 24.3 Rx (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups
Time cap: 15 minutes
F: 65lb, 95lb
M: 95lb, 135lb
To learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here
CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time)
All for time:
5 rounds of:
10 thrusters, weight 1
10 jumping chest-to-bar
Rest 1 minute, then:
5 rounds of:
7 thrusters, weight 2
7 chin-over-bar pull-ups
Time cap: 15 minutes
F: 45lb, 65lb
M: 65lb, 95lb
To learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click here
Extra Accessory
Post Chain (Checkmark)
Post Chain Health Accessory:
Banded Cat Cow
3 x 12 reps