CrossFit – Sun, Jan 22

CrossFit Illuminati – CrossFit

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Warmup (Checkmark)

A. General

2 min Run

1 min Machine

-Gradually building pace from easy to hard

B. Mobility

Piked runners calf pedals

60s

C. Specific

50’/arm Bottom Up KB Carry

5/5 Dead Bug KB Pullover

5/5 Single leg RDL + Knee drive (Hold the knee drive for 2 seconds)

Weightlifting

A: Push Press (Push press
5 @ 65%
5 @ 75%
5+ @ 85%

5+ is a max effort

)

TC: 9 min

Score: Final set reps

Scaling Options

Beginner

4×5 @ Across

Intermediate + Perform

As Written

Metcon

B: Metcon (5 Rounds for time)

5 rounds, each for time

200m Run

500m Machine of Choice

Rest 3 minutes between sets
TC: 27 min

Score: Fastest Interval

Scaling Options

Beginner

100m Run

300m Machine of Choice

Intermediate

As Written

Perform

N/A

Extra Accessory

Accessory (Checkmark)

3 sets

10 Strict TTB

60 sec/side Star plank

Rest 30 sec

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