CrossFit – Sun, Sep 8

CrossFit Illuminati – CrossFit

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WARM UP (No Measure)

A. GENERAL (6:00)

2 rounds

45 seconds on, 15 seconds off

– Inchworms (add push ups in round 2 & 3)

– Jumping Jacks

– Plate ground to overhead

B. MOBILITY / ACTIVATION (1:30)

Lat stretch using barbell or Rig

45sec / side

C1. SPECIFIC (10:00)

Snatch

5 Behind the neck snatch grip push press

5 Overhead squats

—

Practice complex

5 Snatch grip deadlifts

5 Hang Power Satch

5 Overhead Squats

C2. SPECIFIC (Cnt’d)

Cindy

Pull ups

2 x 5 Beat Swings

5 Kip Swings

5 Kipping pull ups or Ring rows

—

Push ups

Find set up & scale for workout

5-8 push ups

—-

Air squats

10 Air squats

METCON (AMRAP – Reps)

EMOMx10

– 3 Snatch Deadlift + 3 Hang Power Snatch + 3 Overhead squat

@ 155/105 lbs or 70% (best snatch)

-Rest 1 minute-

EMOMx10

– 45 sec Machine

-Rest 1 minute-

EMOMx10

– 1 round of Cindy

Score: Sum Total Reps, note load in comments

TC: 32 minutes

KG: 70/50

Scaling Options

Beginner

– 65/45 or RPE 6/10

– As written

– 5 Ring rows + 7 Hand elevated push ups + 10 Air squats

Intermediate

– @ 115/75

– As written

– 1-5 Pull ups + 7-10 Knee push ups + 10-15 Air squats

ACCESSORY / EXTRA (3 Rounds for reps)

Weighted deadbugs

3 x 1:00 “max” reps

-Rest 1:00 b/w-

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