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CrossFit – Tue, May 23

May 23, 2023developerWODNo Comments

CrossFit Illuminati – CrossFit

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Warm-up

A. General

60 seconds jump rope

30 sec Barbell good morning

60 seconds jump rope

30 sec Muscle clean

B. Mobility

Couch stretch

30 sec/side

C. Activation

25′ Banded Monster Walk

6/6 Front rack lunges

12 Paused glute bridges

Banded Monster walk: https://youtu.be/8SSYSlpOqrM

Metcon

Metcon (Time)

6 rounds for time

3 Back Squats @ 75%

50 Double-unders
TC: 15 Minutes

Score: Time

Scaling Options

Beginner

3 Back Squats @ moderate

50 Single-unders

Intermediate

3 Back Squats @ 75%

35 double-unders

Perform

N/A

Conditioning

Conditioning (AMRAP – Rounds and Reps)

“Deka Beep Test”

On a standard 20 meter beep test recording, athletes perform between beeps until failure:

1 Burpee + 3 air squats

Failure = missing two beeps in a row
Score: Rounds + reps

TC: 15mins

Scaling options

Beginner

Reduce air squats as necessary

Intermediate

As written

Extra Accessory

Core (Checkmark)

3 sets

30/30 seconds Contralateral ring plank

Elbow plank + reach through

10/10

Rest as needed

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