CrossFit – Wed, Jul 31

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (4:00)

EMOM 4

odd- Row 45 seconds

even- 45 seconds inchworm into squat jump

B. MOBILITY / ACTIVATION (2:00)

Deep Squat Thoracic rotation (Deep squat to reach)

10 total reps

C1. SPECIFIC (6:00)

Back Squat

3 @ empty bar, slight pause in the bottom

5 @ 45%

5 @ 55%

C2. SPECIFIC (6-8:00)

Practice Watts

Athletes Take 1-2 tries, to practice a Max wattage capped at 10 strokes or 20 seconds

—-

Practice Banded Russian KBS

1-2 sets @ Workout weight

—-

Practice Med Ball Hip toss

1-2 Sets

3 reps

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Back Squat (E2MOM x 4

1×5 @ 62%
1×5 @ 67%
1×5 @ 71%
1×5 @ 76%)

Score: Weight

TC: 12 minutes

KG: N/A

Intermediate

As written

METCON (5 Rounds for time)

5 rounds

500m row/500m ski or/1,000m bike

20 KBS 70/53 lbs

25 push ups
Score: Time

KG: 32/24

Intermediate

500m row/500m ski or/1,000m bike

12 Banded russian KBS 53/35 lbs

15 push ups

ACCESSORY / EXTRA (Checkmark)

Sky Touches

3 x 20 reps

Add light weight if desired
Core endurance

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