CrossFit – Mon, Jul 22

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (4:00)

Amrap 4 minutes

25’ A Skip

6 Beat swings (mix up grip from one round to the next)

6 KB Deadlifts, light

B. MOBILITY / ACTIVATION (2:00)

2 sets

5 Band Lat pull downs, chin up grip

20-30 sec hollow body hold

C1. SPECIFIC (2:00)

2 sets of

3 Strict Chin ups / 3 Band assisted / 3 Supinated Ring rows

C2. SPECIFIC (5:00)

5 Russian KBS (talk about keeping the heels down)

5 Russian KBS (talk about Keeping torso up until the load comes into the hips)

5 KBS, full range, workout weight

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Chin ups (3 x Max reps in 1 minute

Rest 1 minute

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Score: Reps

TC: 6 minutes

Intermediate

Band assisted

METCON (Time)

50-40-30-20-10

KBS @ 53/35 lbs

Run 400m After each set
Score: Time

TC: 20 minutes

KG: 24/16

Intermediate

@ lighter KB or Russian

ACCESSORY / EXTRA (Checkmark)

3 sets

10 Alternating DB Bench Press

20 Bent over Lat pull down

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