CrossFit – Sat, Sep 7

CrossFit Illuminati – CrossFit

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WARM UP (No Measure)

A. GENERAL (8:00)

Tabata, Alternating between

– Jumping Jacks

– Air Squats

—

Tabata, Alternating between

– Side plank hip raises

– Star fish

Side plank hip raises, switch side every interval

B. SPECIFIC (6:00)

Terror Squat

5 DB Squat / side (front rack only)

5 DB Squats / side (farmer’s carry only)

5/5 Terror Squats

—

Devil Press

5 Burpees

5 Burpee Deadlifts3 Devil Presses

—

Get athletes ready and set up for workout

METCON (Time)

For Time

21-15-9

Terror Squats @ 50/35 lbs x 2

Devil’s Presses @ 50/35 lbs x 2

—

Row 2000 / 1750 Meters

—

9-15-21

Terror Squats @ 50/35 lbs x 2

Devil’s Presses @ 50/35 lbs x 2

Score: Time

TC: 30 minutes

KG: 22.5/15

Scaling Options

Beginner

21-15-9

Terror Squats @ 25/15 lbs x 2

Plate Devil’s Presses @ 15/10 lbs x 1

—

Row 1000/750m

—

9-15-21

Terror Squats @ 25/15 lbs x 2

Plate Devil’s Presses @ 15/10 lbs x 1

Intermediate

21-15-9

Terror Squats @ 35/20 lbs x 2

Devil’s Presses @ 35/20 lbs x 2

—

Row 1750 / 1500 Meters

—

9-15-21

Terror Squats @ 35/20 lbs x 2

Devil’s Presses @ 35/20 lbs x 2

TEAM METCON (Time)

In pairs

5 rounds for time

20 Synchro Single DB Front Squat

20 Synchro Single DB devil’s presses

1000m Row, you go I go

@ 50/35 lbs x1 per athlete

Score: Time

TC: 35 minutes

KG: 22.5/15

Scaling Options

Beginner

DB @ 25/15 lbs

Reduce reps to 16

Reduce distance to 800m

Intermediate

DB @ 35/20 lbs

ACCESSORY / EXTRA (AMRAP – Reps)

Tall kneeling med ball chest pass

Solo, against the wall:

Tabata

With a partner:

8 x 30 seconds pass, 30 seconds off

Goal: Upper body speed

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