CrossFit – Sat, Aug 3

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (10:00)

Partner Warm up

200m Jog as partners

20 Plank high fives

20 Med Ball Situp passes

20 Med Ball Push press tosses, against the wall

20 Med Ball Squat + Chest pass

B. SPECIFIC (6:00)

30 Single unders

30 Double unders / Practice

10 Wall Balls

10 Burpees/ Down & ups to plate

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Practice round

30 Single/DU

10 Wall Balls

5 Burpees to plate

METCON (Time)

For Time

Split Work as desired

300 Double Unders

200 Wall Balls 20/14 lbs

100 Burpees to plate
Score: Time

TC: 30 minutes

KG: 9/6

Intermediate

150-200 Double Unders

200 Wall Balls 14/10 lbs

100 Burpees to plate

OR

Chose Individual workout OR Team Wod

NOTE: With the 1 rep max Back Squat coming up non Monday, it would be a good idea to opt for the Team workout option or reduce the volume of the wallballs to 100-150

Metcon (Time)

For Time

600 Double Unders

400 Wall Balls 20/14 lbs

200 Burpees to plate

Split Work as desired, in pairs or teams of 3
In this team wod, athletes can split the work as needed and pick the strategy as desired. The only thing they cannot do is change the order of the movements.

Intermediate

200-400 Double Unders

400 Wall Balls 14/10lbs

200 Burpees to plate

ACCESSORY / EXTRA (Checkmark)

Reverse plank hold

3 x 90 seconds
Post Chain isometric strength