CrossFit – Thu, Sep 5

CrossFit Illuminati – CrossFit

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WARM UP (No Measure)

A. GENERAL (5:00)

Amrap 5 minutes

10 Air Squats

10 Plank to Alternating Ankle taps

10 Medicine ball overhead sit ups (straight legs)

B. MOBILITY / ACTIVATION (1:30)

PVC or Band Shoulder dislocates (pass through)

10 Rotations standing

10 rotations in bottom of squat

C1. SPECIFIC (7:00)

Snatch Drills: Focus on Pull under (shrug)

2-3 x 5 High pull from power position

2-3 x 5 Tall Power Snatch

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5-7 Tempo Power Snatch

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Ram up to 75%

C2. SPECIFIC (3:00)

Wall Balls

10 Medicine ball squats

10 Medicine ball push press

10 Wall balls

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HSPU

2 x 5 Pike HSPU / Banded pike HSPU

5 Strict HSPU / 5 HSPU modification

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Power Snatch

2 x EMOM 5:

2 Snatches @ 75%

-Rest 1:00 between EMOMs-

Intermediate

As written

METCON (5 Rounds for time)

E3MOM x 5

25 Wall Balls @ 20/14 lbs

10 Handstand push ups

RX+ 30/20lbs

Score: Each set for time

TC: 15 minutes

KG: 9/6

Scaling Options

Beginner

18 Wall Balls @ 12/8 lbs

10 DB shoulder press @ 25/15 lbs x 2

Intermediate L1

25 Wallballs @ 16/12 lbs

10 Pike Handstand push ups, feet on box)

Intermediate L2

18 Wall Balls @ 20/14 lbs

8 Handstand push ups

ACCESSORY / EXTRA (Checkmark)

3 sets

10/10 Bent over band pull downs, heavy band

10 Band face pulls

Goal: Upper body antagonist accessory

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