CrossFit – Thu, Aug 8

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (6:00)

3 rounds (cap 6 minutes)

1:00 Machine

25′ Samson Stretch

25′ Banded Monster walk

https://youtu.be/Z_HlZ1a1yJ0 (walking forward rnd 1, backward round 2, etc)

B. MOBILITY / ACTIVATION (4:00)

6-10 Scap Pull ups

10 Seated Band pull downs, seated (hold band under chin 3 sec each rep)

https://youtu.be/PShls47RuLc

C1. SPECIFIC (6:00)

Take 5-6 minutes to find appropriate band and warm up strict pull ups in 2-3 sets of 3

C2. SPECIFIC (8:00)

7 Snatch Tall to Hang “scoops” https://youtu.be/wi2brlr4Img

7 Hang Muscle Snatch

7 Hang Power Snatch

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Ramp up to workout weight

5 Hang Power Snatch

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GYMNASTICS (AMRAP – Reps)

1 set Max Reps Strict pull ups
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Score: Reps

TC: 5 minutes

KG: N/A

Intermediate

Max rep Unassisted pull ups

Rest 30 seconds

1 set Max rep band assisted pull ups

METCON (AMRAP – Reps)

EMOM 18

1- 45s Max reps Hang Snatch @ 75/55 lbs

2- 45s Max Cal Machine

3- Rest
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Score: Total reps

TC: 18 minutes

KG: 35/25

Intermediate

As written, use 65/45 lbs on barbell

ACCESSORY / EXTRA (Checkmark)

3 sets

20 Glute Bridge

5 Band resisted broad jumps

Rest as needed

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