CrossFit – Sat, May 6

CrossFit Illuminati – CrossFit

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Warm-up

A. General

EMOM 6minutes

1. 60 sec Row

2. 10-15 Wall Balls

3. 5 scap pulls + 5 scap push

B. Activation

2 sets

5 Jumping Back Squats @ Ascending

6 Alternating Cossack Squats

25’ Farmers Carry

Metcon

Metcon (Time)

10 rounds

10 Back Squats @ 60-65%

50′ Farmer’s Carry 2×32/24 kg

15 Cal Row

Rest 1min between rounds
Score: Total time, including rest

TC: 30 minutes

Intermediate

10 Back Squats @ 60-65%

50′ Farmer’s Carry @ 24/16kg x 2

12 Cal row

Team Version (Time)

10 rounds

10 Synchro Back squats 135/95lbs

10 Synchro DB Snatch 1×50/35lbs

200m partner Run, holding a rope/t-shirt/band

Extra Accessory

Accessory (Checkmark)

Banded lateral kick

3 x 10/side

Rest 30-60 seconds between sets
Goal: Ankle + knee balance

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