Friday, March 11th 2022

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

2 minutes bike, rower, ski, or run at an easy pace

2 sets

:20 single unders

5 legs swings per side (each directions)

10 alternating overhead plate lunges

3 sets

:20 double unders or attempts

5 scap pulls or ring rows

10 BB strict press

10 front squats

10 kipping swings

(ascending barbell weight)

B. Specific

10 Kipping swings

12 thrusters (empty bar)

5 kipping pull ups

10 thrusters (light load)

5 chest to bar pull ups

8 thrusters (first bar)

2:00 bar muscle up practice

4 thrusters (second barbell)

Metcon

CrossFit Games Open 22.3 RX (Ages 16-54) (Time)

For time:

21 pull-ups

42 double-unders

21 thrusters (weight 1)

18 chest-to-bar pull-ups

36 double-unders

18 thrusters (weight 2)

15 bar muscle-ups

30 double-unders

15 thrusters (weight 3)

Time cap: 12 minutes

F: 65 lb, then 75 lb, then 85 lb

M: 95 lb, then 115 lb, then 135 lb
To learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here

Metcon

B: Metcon (Time)

4 rounds for time

12 Cal Bike/Ski/Row

12 D-ball to shoulder

Extra Accessory

,,: 800m Run (Time)

Max Effort 800m Run
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