CrossFit – Mon, Aug 5

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (6:00)

EMOM 6

Odd- 5 Burpees / Down & ups +

Alternating lunges in remaining time

Even- 5 Plank to downward dog +

Mountain climbers in remaining time

B. MOBILITY / ACTIVATION (2:00)

Lat Stretch on rig / BAr

45 sec / side

C. SPECIFIC (10:00)

Air Squats

10 reps, going over POP (post chain

engagement)

—–

Shoulder to overhead

5 Press

5 Dip + Hold

5 Dip + Hold + Push press

5 Dip + Hold + Jerk

Thrusters

5 Front squats

5 Thrusters

Ramp up barbell

—

Practice Round

6 Air Squats

2 Bar facing burpees

1 Shoulder to overhead

()

Back Squat (1×3 @ 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 (AMRAP – Rounds and Reps)

Amrap 8 minutes

15/12 Cal Row/Bike/Ski /200m run

10 DB Snatch @ 50/35 lbs x 1
Score: Rounds and Reps

TC: 8:00

KG: 22.5/15

Intermediate

15/12 Cal Row/Bike/Ski/200m run

10 DB Snatch @ 35/20lbs x 1

ACCESSORY / EXTRA (Checkmark)

Tabata Ball Slam

@ 30/20lbs