CrossFit – Mon, Sep 2

CrossFit Illuminati – CrossFit

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WARM UP (No Measure)

A. GENERAL (6:00)

5 rounds of

5 Burpees to plate

5 Plate ground to overhead

20 single or double unders

Cap at 6 minutes

B. MOBILITY / ACTIVATION (2:00)

Shoulder internal rotation stretch with PVC

45 sec / side

C1. SPECIFIC (10:00)

Clean drills, focus on Extension

– 2-5 reps Tempo first pull

– 2-5 Tempo first pull to Pause in full extension

– 2-5 Tempo first pull to Pause in full extension + clean

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Add light weight

2-5 Tempo first pull to Pause in full extension + clean

—

Ramp up cleans to 75%

C2. SPECIFIC (8:00)

Ramp up and setup for workout

Deadlifts

Ramp up deadlifts to workout weight in 2-3 sets

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Box Jumps

5 Box jumps + Step down

5 Box jumps (rebound optional)

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KBS

5 Russian Swing

5 KBS

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Power Clean

2 x EMOM 5:

2 Power Cleans @ 75%

-Rest 1:00 between EMOMs-

Intermediate

As written

METCON (Time)

For Time

200 Double unders

50 Deadlifts 225/155 lbs

75 Box Jumps

50 KBS 70/53 lbs

Score: Time

TC: 15 minutes

KG: 100/70 & 32/24

Scaling Options

Beginner

200 Single unders

35 Deadlifts 115/75 lbs

50 Box Step ups

35 KBS 35/26 lbs

Intermediate

150 Double unders (or 300 Single unders)

50 Deadlifts 185/135 lbs

75 Box Jumps

50 KBS 53/35 lbs

ACCESSORY / EXTRA (3 Rounds for weight)

Bulgarian Split Squat

3 x 12/12

Goal: Lower body strength endurance