CrossFit – Sun, May 19

CrossFit Illuminati – CrossFit

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Metcon (No Measure)

A. GENERAL (10-15 min)

1. General 1

200m jog

30 jumping jacks

20 air squats

10 Alternating forward lunges

2. General 2: ‘Dumbbell Relay Race’

Split the class into 2 equal groups. If you have an uneven number, the coach gets to jump in.

For this game, we’ll have a start line and a finish line, about 30 ft apart, or whatever length you have. Each athlete grabs a light (10-20lb) DB and heads to the start line. Each team will line up behind the line, ready to sprint.

At 3..2..1..go, athletes race to the finish line, setting their DB down vertically, then race back to the start line and tag in the next teammate. First team to place all their DBs behind the start line standing vertically wins. If a DB falls over, the next athlete in line has to fix it and place their own DB.

You can play multiple “matches” up to 10 minutes total

B. MOBILITY / ACTIVATION (3 min)

3 sets

30 sec machine

5/5 Box step downs, facing box: https://youtu.be/XeLXTs9qPsU

10 Heel elevated glute bridge: https://youtu.be/F69icuG6SEc

C. SPECIFIC (6: min)

10 unweighted step ups

6 alternating weighted step ups @ workout weight

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6/6 Single DB deadlifts

6 Alternating DB snatch

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3/3 DB burpee deadlift

6 Alternating DB devil press

METCON (3 Rounds for weight)

EMOM 10

Odd- 30 sec Cal machine RPE 8/10

Even- 30 sec DB step ups @ 50/35 lbs x 1

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Rest 2 minutes

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EMOM 10

Odd- 30 sec Cal Machine

Even- 30 sec DB snatch @ 50/35 lbs x 1

—

Rest 2 minutes

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EMOM 10

Odd- 30 sec Cal machine

Even- 30 sec Alternating Devil press @ 50/35 lbs x 1
TC: 40 minutes

Score: Weight on DB

KG: 25/15

Scaling Options

Beginner

– Unweighted step ups

– DB @ 25/15 lbs

– Plate Devil press @ 15/10lbs

Intermediate

DB @ 35/20lbs

ACCESSORY / EXTRA (Checkmark)

Bird dog

3 x 10/side

Rest 60 seconds between sets
Hold every rep for 6 seconds