CrossFit – Sun, Aug 4

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (8:00)

Rowling Games

Objective: To hit EXACTLY 100m on the Concept2 rower.

Rules

The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters to 100).

The number of meters above or below 100 contribute to the player’s score (eg. if they row 105m, their score is 5, if they row 97m, their score is 3).

B. MOBILITY / ACTIVATION (2:00)

10/10 Hamstring pull down

5 Good Mornings, empty bar or lighter

Hold bottom of each rep for 6 seconds

C. SPECIFIC (8:00)

Ramp up RDL

3-4 Sets

C2. SPECIFIC (5:00)

DB Step ups:

6 Step ups, unweighted

6 Step ups @ 1 DB (workout weight)

6 DB Step ups @ 2 DBs (workout weight)

Go over Renegade Rows

Push up, row Right + row Left

()

Romanian Deadlift (RDL) (Romanian Deadlift

E2MOM x 5

3 reps RPE 7/10

)

Score: Weight

TC: 10 minutes

KG: N/A

Intermediate

As written

METCON (Checkmark)

EMOM 15

1- 16 DB Step ups @ 50/35lbs x 2

2- 8 DB Renegade Rows* @ 50/35lbs x 2

3- 15/12 Cal Row / Bike / 12/10 Ski

* Push up, row Right + row Left
Score: Checkmark

TC: 15 minutes

KG: 22.5/15

Intermediate

1- 16 DB Step ups @ 35/20lbs x 2

2- 8 DB Renegade Rows

3- 12/10 Cal Row

ACCESSORY / EXTRA (Checkmark)

Strict Toes To Bar

4 x 5-10
Core strength