CrossFit – Thu, Aug 1

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (4:00)

400m Jog

2 sets of

10 Plate hops

10 Plate ground to overhead

B. MOBILITY / ACTIVATION (4:00)

2 sets

5 Beat Swings

5 Kip Swings

5 Glute Bridge lat pulldown

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See Drill Section below

C. SPECIFIC (8:00)

DB Snatch

5/5 DB Deadlift, Snatch position

5/5 DB Muscle Snatch / Arm

5/5 DB Snatch (re-dip or power)

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Practice round

200m run/Jog

1-2 Bar Muscle ups / Jumping Bar muscle ups

3/3 DB Snatch

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GYMNASTICS SKILLS (No Measure)

Bar Muscle ups

Low Bar

– Low Bar hip to bar

– Low Bar hip to bar into transition

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High bar

– Jumping Bar muscle ups

– Bar Muscle ups

TC: 15 minutes

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Helena (Time)

3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
Score: Time

TC: 16 minutes

KG: 22.5/15

Intermediate L2

400m run

3-6 Bar Muscle ups

18 DB snatches 50/35lbs

ACCESSORY / EXTRA (Checkmark)

Banded internal rotation

2 x 10/10

Banded external rotations

2 x 10/10
Shoulder health

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