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CrossFit – Sat, May 20

May 20, 2023developerWODNo Comments

CrossFit Illuminati – CrossFit

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Warm-up

A. General

2 minutes Row or Bike

10 rotating scorpions

20 hollow rocks

B. Mobility

Banded wrist rocks

2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds

https://www.facebook.com/SquatUniversity/videos/1240319159401488/?v=1240319159401488

C. Specific

2 sets

10 Alternating curtsy lunges

10 Barbell elbow rotations

5/5 Single leg RDL’s

Metcon

Metcon (Time)

For Time

Buy in: 100/85 Cal Bike

5 rounds

5 Box jumps 36/30″

15 Hang cleans 155/105 lbs

Buy out: 100/85 Cal Bike

Bike subs:

100/85 Cal row

80/65 Cal ski

1200/1000m run
TC: 32 minutes

Score: Time

KG: 70/50

Scaling Options

Beginner

Buy in: 6 min Cal machine

5 rounds

5 Box jumps @20/16″

15 Hang cleans @65/45 lbs

Buy out: 6 min Cal machine

Intermediate

Buy in: 85/75 Cal Bike

5 rounds

5 Box jumps @30/24″

15 Hang cleans @125/85 lbs

Buy out: 85/75 Cal Bike

Perform

Buy in: 100 Cal Echo Bike

5 rounds

5 Box jumps @36/30″

15 Hang cleans @155/105 lbs

Buy out: 100 Cal Echo bike

Team Version (Time)

In teams of two,

You go I go for 10 Calories each,

swap partner every

round, tag partner after each round

For time

100 Cal machine

into

10 rounds

8 Hang power cleans 95/65 lbs

8 Box clear overs 24/20”

100 Cal Machine

into

10 rounds

8 Hang power Snatch 95/65 lbs

8 Step-up overs 24/20”

100 Cal Machine
TC: 40 minutes

Extra Accessory

Accessory (Weight)

Single leg, single arm russian KB swing

4 x 10/10

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