CrossFit – Mon, May 20

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (7 min)

Med Ball tosses with partner

1:00 Forward chest pass

1:00 Overhead toss

1:00 Underhand toss

1:00 Push press toss

1:00 “Wall Ball” toss

B. MOBILITY / ACTIVATION (3 min)

2 sets

5/5 Single arm light med ball press

5 Pause push press, empty bar

Single arm med ball press:

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

—

Ring push ups practice / modification

2 x 3

—

Practice round

5 Wall balls

3 Ring 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

15 Ring Push ups

10 Deadlifts @ 225/155 lbs
TC: 16 minutes

Score: Time

KG: 9/6, 100/70

Intermediate

20 Wall Balls @ 16/12 lbs

10 Ring Push ups, rings elevated

10 Deadlifts @ 185/125 lbs

ACCESSORY / EXTRA (Checkmark)

V-ups

3 x 20
Core Endurance