Monday, August 23rd 2021

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

Row 30 sec

25′ samson stretch lunges

Row 1 min

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

https://www.youtube.com/watch?v=99pb0NnE4Kw

C. Specific

3 sets

3-5 Back squats @3sec down + ascending

6/6 lunges

8/8 single leg glute bridges

Strength

A: Back Squat (5 x 3 @75%)

Rest 60-90 seconds between sets

Scaling options

Beginner, Intermediate, & COMP

As written

Metcon

B: Metcon (3 Rounds for time)

Every 4 mins for 12mins

12-10-8

Alternating DB Snatch 1×50/35lbs

HSPU

Score: Time of each set (3 scores)
Scaling options

Beginner

Alternating DB Snatch @light

Seated DB press

COMP

6-4-2

Alternate DB Squat Snatch

Strict HSPU

Rest 1:1

Repeat

Extra Accessory

Metcon (No Measure)

5 rounds

10 DB Bench Press @Moderate

60 sec Recovery Echo bike