Friday, March 4th 2022

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

5 sets:

:40 row, bike, ski, run, or single under

:20 rest

3 sets

Spiderman stretch 30 seconds each side

10 alternating knee to opposite elbow in plank

10 sit-ups

10 good mornings

20 jumping jacks

B. Specific

3 sets (at ascending)

5-7 unbroken deadlifts

3 burpees

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

Time cap: 10 minutes

F: 155-lb Barbell

M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here

Extra Accessory

A: Metcon (Weight)

5 sets

3 Strict press @80%

4-6 Weighted strict chin-ups
Rest 2 mins

Intermediate

5 sets

3 Strict press @80%

4-6 Assisted strict chin-ups