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CrossFit – Mon, May 15

May 15, 2023developerWODNo Comments

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm-up

A. General

2 sets

60sec Bike or Row

60 seconds 90/90 Hip Switch

https://youtu.be/YxECcOkUCEY

30sec Air squats with pause at the bottom

B. Mobility

Banded hip flexor stretch

45sec/side

https://youtu.be/–KAVWwV7OY?t=34

C Activation

2 sets

-3 Tempo Back Squats @4.2.X.1

-3/3 Reverse Back rack Lunges with 3 sec hold at the bottom*

-5/5 Cossack squats

*knee hovers 1″ above the floor

Weightlifting

Back Squat (3RM
)

TC: 18 minutes

Score: Weight

Scaling Options

Beginner

5 x 3 @ tempo

Intermediate & Perform

As written

Metcon

Metcon (AMRAP – Reps)

4 x

2 mins AMRAPs

15/12 Cal Bike/Row

Max Clean & Jerk 185/135 lbs

Rest 2 minutes

RX+ 225/155 lbs
TC: 16 Min

Score: Total Reps

KG: 84/60

Scaling Options

Beginner:

12/10 Cal Bike/Row

Max Clean @65/45 lbs

Intermediate

15/12 Cal Bike/Row

Max Clean & Jerk @135/95 lbs

Perform

15/12 Cal Assault bike

Max Clean & Jerk @225/155 lbs

Extra Accessory

Core (Checkmark)

Accumulate

1 min in an L sit

3 mins in a Sandbag bear hug

5 mins in an elbow plank

Partition as needed

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