CrossFit – Mon, May 20

CrossFit Illuminati – CrossFit

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Old school (No Measure)

Run 200 m

High knees/ butt kickers

Punters kick/ bear crawl

Carioca / Carioca

30 double unders

5 scorpions

10 burpees

15 sit ups

20 air squats

30 second couch stretch

30 second deep lunge

Warm up (No Measure)

B. MOBILITY / ACTIVATION (3 min)

2 sets

10 reps banded wall slide

C1. SPECIFIC (ramp up) (3 min)

5 Pause push press @ light*

5 Tempo Push press @ slightly heavier

5 Push press @ 50-60%

* Pause in the dip

Pause push press

C2. SPECIFIC (6-7 min)

Ramp up deadlift to workout weight

3 x 5

—

Practice round

5 Wall balls

3 push ups

2 Deadlifts

Push Press (5 @ 70%
4 @ 75%
3 @ 80%
2 x 2 @ 85%

Rest 1:00-1:30

)

TC: 12 minutes

Score: Weight

KG: N/A

Scaling Options

Beginner

5 x 3 @ technical

Intermediate

As written

Metcon (Time)

4 rounds for time

25 Wall Balls @ 20/14 lbs

25 Push ups

10 Deadlifts @ 225/155 lbs
TC: 16 minutes

Score: Time

KG: 9/6, 100/70

Intermediate

20 Wall Balls @ 16/12 lbs

15 Push ups, rings elevated

10 Deadlifts @ 185/125 lbs

ACCESSORY / EXTRA (Checkmark)

V-ups

3 x 20
Core Endurance