CrossFit – Sat, Aug 17

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (10:00)

The floor is lava Race

Take 10 minutes to play “The floor is lava”! Play with 2-4 groups of 4-6 athletes. You need one extra plate per team so if a group is 4 athletes, you need 5 plates for that group. Athletes will line up in a single file and the athlete in the front will drop a plate, hop or step onto the plate and everyone will follow by hopping onto the plate in front of them. The last athlete to hop forward has to pick up the plate left behind him/her (and not touch the ground!) and pass it to their partners so that the athlete in front can toss it in front to step onto it.

Athletes will do this either for a straight out or an out and back.

B. SPECIFIC (7:00)

Power Cleans

6 Romanian Deadlifts

6 Romanian Deadlift into muscle clean

6 Power Cleans

6 Power Cleans @ workout weight

—-

Jump Rope

20 Single unders

20 double unders (du practice)

—

Abmat sit-ups

10 reps

METCON (Time)

For Time

50-40-30-20-10

Power Cleans @ 75/55 lbs

30-25-20-15-10

Burpees over bar

Rest 2:00

“Annie”

50-40-30-20-10

Double Unders

Sit-ups
Score: Total time, including rest

TC: 30 minutes

KG: 35/25

Intermediate

50-40-30-20-10

Power Cleans @ 65/45 lbs

30-25-20-15-10

Burpees over bar

Annie as written

OR

Chose Individual workout or Team workout

This week I strongly recommend Team workout!

Team Wod (2 Rounds for time)

10 rounds for time, In pairs, You go I go

30 Double unders

10 Power Cleans @ 95/65 lbs

5 Burpees over bar

Rest 5 minutes

10 rounds for time, You go I go

30 Double unders

10 Thrusters @ 95/65 lbs

5 Burpees over bar
Score: Time on Both sets

TC: 30 minutes

KG: 43/30

Intermediate

Power cleans @ 75/55 lbs

ACCESSORY / EXTRA (Checkmark)

6 sets

6 Wall Balls @ As heavy & as high as possible

6 High box jumps, no rebound

Rest as needed
Power Endurance