CrossFit – Tue, Jun 11

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (6:00)

1:00 Air squats

5 Inchworms (no push up)

5-10 Push ups / Knee push ups

10 Downward dogs + Calf pedals

5-10 Push ups / Knee push ups

5 Inchworms (no push up)

1:00 Air squats

B. MOBILITY / ACTIVATION (1:30)

Lat smash on barbell 45s/side

C1. SPECIFIC (1:30)

@ empty bar

5 x Pause strict press (pause at eye level, 2-3s)

5 x 1 & ¼ Strict press

5 Strict press

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Begin Ramp up

C2.SPECIFIC (6:00)

1-2 x 20-30 sec Handstand hold (Cueing “turn out dials)

5 Empty bar front squats

2-4 Negative HSPU / Pike HSPU / Push ups (assisted if needed)

5 Loaded front squats

2-4 HSPU / modification

5 Front Squats, workout weight

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Shoulder Press (6×2 @ 70%

Rest 1:00 between sets

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TC: 12 Min

Score: Weight

Intermediate

As written

METCON (Time)

21-15-9

HSPU

Front Squat @ 155/105 lbs
Score: Time

TC: 8 minutes

KG: 84/55

Intermediate L2

15-9-6

HSPU

Front Squat @ 155/105 lbs

ACCESSORY / EXTRA (Checkmark)

1. 3 x 12 Behind the neck band pull down

2. 3 x 12 Bent over straight arm band pull down

rest as needed

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