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CrossFit – Wed, May 24

May 24, 2023developerWODNo Comments

CrossFit Illuminati – CrossFit

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Warm-up

A. General

2 rounds

30 second Butt kicks

25′ Walking Lunges + twist

10 Single leg RDL with KB*

*holding in opposite arm

B. Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific Part A

3 sets @ increasing load

– 3 Sumo Deadlifts

– 2/2 single leg box jumps

– 4-6 moon bounds

After 3 rounds, allo ramp up for Sumo

Weightlifting

Weightlifting (Weight)

A. Weightlifting

4 sets

– 2 Sumo Deadlifts @ 82-85%

rest 20 seconds

– 4/4 Single leg box jumps

rest 20 seconds

– 6 Wall balls @ 30/20 @ As high as possible

rest 20 seconds

– 12 Band assisted moon bounds

rest 2 minutes between sets

TC: 18 minutes

Score: Weight on Sumo Deadlift

Scaling Options

Beginner

– 2 Sumo Deadlifts @ moderate

rest 30 seconds

– 4 Box jumps

rest 30 seconds

– 6 Wall balls @ 12/8 @ As high as possible

rest 30 seconds

– 8 Band assisted moon bounds

Intermediate

As written

Perform

N/A

Metcon

Metcon (4 Rounds for time)

Every 3 minutes for 12 minutes

2 rounds

15 OH Squats 95/65 lbs

15 Box Jump overs 24/20″
TC: 12 minutes

Score: Each round for time

KG: 43/30

Scaling Options

Beginner

1 round

15 OHS @ empty bar

15 Plate hops or lower BJ

Intermediate

2 rounds

10 OHS @ 75/55

10 Box Jump overs @ 24/20″

Perform

As Written

Extra Accessory

Post Chain (Checkmark)

Glute ham raise

6 x 6

Rest 60 seconds
Add band if needed: Attach to the vertical post under the foot pad and install the band like backpack straps

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