CrossFit – Sun, Jul 21

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (6:00)

Jog 400m / Machine 2:00

25′ Samson stretch lunge

25′ Inchworm walk

25′ Walking lunges + twist

25′ Crab walk

B. MOBILITY / ACTIVATION (1:00)

1:00 Hollow body to straddle stretch

C. SPECIFIC (8:00)

Prep All movement for Part A

– Bulgarian Split Squat, work up to workout weight

– Band resisted broad jump, find the right band to have good forward movement but good resistance

– Med Ball lateral toss, practice throw to find right distance from the wall & right stance depending on the athlete

C2. SPECIFIC (6:00)

Hang Power Clean

5 Hang Muscle clean, Empty bar

5 Hang Power clean @ lightly loaded

5 Hang power Clean @ Workout weight

—-

DB Thrusters

5 DB Squats

5 DB Push press

5 DB Thrusters

WEIGHTLIFTING (4 Rounds for weight)

E3MOM x 4

10/10 Bulgarian Split Squat

5 Band resisted broad jumps

3/3 Med Ball Lateral toss against wall
Score: Weight on BSS

TC: 12 minutes

KG: N/A

Intermediate

As written

METCON (5 Rounds for time)

5 rounds, each for time

10 Hang Power Cleans @ 135/95 lbs

10 DB Thruster @ 50/35lbs x 2

Rest 1:00
Score: Time

TC: 15 minutes

KG: 20/15

Intermediate

10 Hang Power Clean 115/75 lbs

10 DB Thrusters @ 35/20lbs x 2

ACCESSORY / EXTRA (Checkmark)

Band resisted Russian step ups, unweighted.

3 x 6/6 (Speed!)
Unilateral leg extension & Speed work

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