CrossFit – Wed, May 22

CrossFit Illuminati – CrossFit

View Public Whiteboard

Metcon (No Measure)

A. GENERAL (4 min)

3 sets

30-50 Single / DU

5-10 Inchworms

5-10 Lying leg raises

5-10 Hollow body plate pullovers

B. MOBILITY / ACTIVATION (2 min)

Glute Bridge Band pull down

2 x 8

C. SPECIFIC (2 min)

5-7 Hanging Hollow body, toes against box

5-7 Hanging Superman. heels against box

1.: Gymnastics Drills (No Measure)

1. Bar muscle ups, technique

– Low Bar

Hip to bar on low bar

Hip to Bar on low bar, feet on box/plates

Hip to bar on low bar to jumping bmu

– High bar

Beg: Kip Swing

Advanced: Bar muscle up

2.: Gymnastics Technical practice (Checkmark)

3-5 sets

2 Hip to bar + 2 BMU / Low ring hip to bar + 2 jumping BMU
TC: 20 minutes

Score: N/A

KG: N/A

Feet on the ground:

Metcon (Time)

10 rounds

3 Bar muscle ups

30 Double unders
TC: 12 minutes

Score: Time

KG: N/A

Intermediate

3 Jumping bar muscle ups

15-30 Double unders

ACCESSORY / EXTRA (Checkmark)

3 sets of

12/12 Bent over Rows @ moderate DBs

12 DB Shoulder press, seated, moderate to light
Upper body push & Pull