CrossFit – Tue, Jul 30

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (5:00)

Amrap 5 minutes

Jog/Run 200m (once)

6 Box Step ups

6 Beat Swings

B. MOBILITY / ACTIVATION (3:00)

1-2 sets

8 Scap Pull ups

8 Empty bar / Dowel good mornings

C. SPECIFIC (15:00)

Deadlifts

5 @ Empty Bar, Tempo, go over POP

5 @ Light load, Tempo, reiterate POP

5 @ Moderate load, normal

Athletes can ramp up to workout weight

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C2B

5 Beat Swings

5 Kip Swings

5 Pull ups / Jumping Pull ups / Seated ring pull ups

5 C2B / Jumping C2B

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Box Jumps

5 Box jumps + Step down

Accessory (Weight)

DB Bent over Row

3 x 8/8 @ heavy
TC: 12 minutes

METCON (3 Rounds for reps)

3 x Amrap 5, 2:30 Rest

5 Deadlifts @ 225/155 (or 50-60%)

10 C2B Pull ups

15 Box Jumps @ 24/20″ + Step down
Score: Each set for reps (30 reps/round)

TC: 19 minutes

KG: 100/70

Intermediate L2

3 Deadlifts @ 225/155 lbs

5 C2B Pull ups

15 Box Jumps @ 24/20″ + Step down

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