CrossFit – Tue, Aug 27

CrossFit Illuminati – CrossFit

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WARM UP (No Measure)

A. GENERAL (4:00)

Easy 200m jog / 1:00 Machine

2 Rounds

8/8 Lateral Step up

8 Air Squats

B. MOBILITY / ACTIVATION (2:00)

Ankle stretch on box

C1. SPECIFIC

Empty bar

4 Eccentric Front Squat, fast ascent

4 Jump Squats

—

Lightly loaded

4 Front Squats, speed

4 Seated vertical jumps

—

Workout weight

4 Front Squats, speed

4 Weighted Vertical jumps

C2. SPECIFIC

Burpee Box jump overs

4 Burpees step up over

4 Burpee Box jump over

—-

DB Snatch

4 DB Snatch @ workout weight

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Front Squat

6 sets

4 Front Squats @ 40%, Speed

4 Weighted seated vertical jumps

-Rest 1:30-

Intermediate

As written

METCON (4 Rounds for reps)

EMOM x 16

1- Max rep Burpee Box jump overs, 24/20”

2- Active rest

3- Max rep DB Snatch @ 50/35 lbs

4- Active rest

RX + 70/50 lbs

Score: Total Reps

TC: 16 minutes

KG: 22.5/35

Scaling Options

Beginner

1- Max rep Burpee Plate hops

2- Rest / Active rest

3- Max rep DB Snatch @ 25/15 lbs

4- Rest / Active rest

Intermediate

1- Max rep Burpee Box jump overs, 24/20″

2- Active rest

3- Max rep DB Snatch @ 35/20 lbs

4- Active rest

ACCESSORY / EXTRA (Checkmark)

Weighted hollow body hold

3 x 60sec

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