CrossFit – Mon, Aug 12

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (6:00)

EMOM 6 (Grab warm up weight)

odd- In and out Squats

even- Alternate between:

Round 1 = 10-12 Russian Swings

Round 2 = 10-12 KBS

Round 3 = 6/6 KB Front rack squat

B. MOBILITY / ACTIVATION (1:00)

Rig pry stretch

90 seconds

C1. SPECIFIC (10:00)

Get up drills

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5 minutes to ramp up to starting weight

2-3 Sets

C2. SPECIFIC (3:00)

With workout weight

5/5 Front Rack KB squat (single KB)

5/5 Terror Squats with 1 DB & 1 KB

5/5 Overhead Reverse lunges (swap arms)

Turkish Get Up (5×3)

METCON (Time)

4 rounds for time

5/5 Terror Squats*

100′ Single Arm Overhead Walking lunges @ 50/35 lbs x 1

* 53/35 lbs KB in Front Rack, 50/35 lbs DB in farmer’s carry
Score: Total Weight on Terror Squats

TC: 14 minutes

KG: 24/16 (KB) 22.5/15 (DB)

Intermediate

5/5 Terror Squats

100’ Overhead walking lunges

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ACCESSORY / EXTRA (Checkmark)

3 sets

12/12 RDL with reach, unweighted

6 Weighted Jump Squats
Lower Body Unilateral Accessories

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