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CrossFit – Fri, May 19

May 19, 2023developerWODNo Comments

CrossFit Illuminati – CrossFit

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Warm-up

A. General

3mins Row or Bike @increasing intensity on each min

EMOM 5 PVC btn press

B. Mobility

World’s greatest stretch

45 sec/ each side

C. Activation

3 sets

10 Banded Y pulls

3 Scap pull ups

3 Scap pushes

3 Band resisted or assisted push-ups

*Attach a band across the J cups of a rig and either do a push-up on top for assistance or underneath for resistance. Band can go across the chest or upper back.

Weightlifting

Weightlifting (Weight)

E3MOM x 4

3 Bench press @ heavy

Rest 20 seconds

15 seconds max tall kneeling Med ball wall toss

Rest 20 seconds

8 Band assisted speed chin ups
TC: 12 minutes

Score: Weight on Bench Press

Scaling Options

Beginner

3 Bench press @ 3.1.0.1

Rest 20 seconds

15 seconds max med ball wall toss

Rest 20 seconds

6 Jumping pull ups

Intermediate

3 Bench press @ heavy

Rest 20 seconds

15 seconds max tall kneeling Med ball wall toss

Rest 20 seconds

5-8 Band assisted pull ups

Perform

N/A

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TC: 12 Minutes

Score: Time

Scaling Options

Beginner

Run 200m

18 RKBS @ 16/12

9 Ring Rows

Intermediate L1

Run 400m

21 KBS @ 16/12kg

12 Jumping Pull ups

Intermediate L2

Run 400m

21 KBS @ 16/12kg

6 Pull ups

Perform

N/A

Extra Accessory

Anaerobic Threshold (6 Rounds for calories)

Assault or echo bike

EMOM 6 minutes

12 Seconds Max cal

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