CrossFit – Wed, Aug 21

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (5:00)

2 rounds

200m Jog

10 Plank DB drag throughs

5/5 Side plank leg raises

B. MOBILITY / ACTIVATION

Ballistic Leg Swings

10/10 Front and Back + Side to Side

C. SPECIFIC

Running

2 x 50′ drill out, jogging back

– High knees

– Carioca

– Butt Kicks

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Suitcase Carry

Work up to workout weight

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Single DB Devil’s Press

Grab workout weight

5 Burpees Deadlifts / arm

3/3 Devil’s Presses @ workout weight
Running Drill Video Demonstration in Coach’s Notes

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METCON (AMRAP – Rounds and Reps)

Amrap 24

100m Carry @ Moderate

10/10 Single DB Devil’s Press @ 50/35 lbs x 1

800m Run
Run replacement:

– Bike (1600-2000m)

– Row (800m)

Intermediate

100m Carry @ Moderate

10/10 Single DB Devil’s Press @ 35/20 lbs x 1

800m Run

POST METCON (Checkmark)

3 sets

12/12 DB Bent over rows

12 DB pullovers

12 Band pull aparts
Scaling Options

All categories as written

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ACCESSORY / EXTRA (Checkmark)

Chinese plank

3 x 30-60 seconds
Isometric Posterior chain accessory

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