Monday, February 21st 2022

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

Bike/Ski/Row 5 mins @Increasing intensity

At the top of every min:

10 sec of pause air squats

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

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

C. Activation

3 sets @ascending

10 x 90/90 hip rotations

10 Banded knee external rotation

2 Back squat + 1 Pause Squat* + 2 Back squats

*3-5 sec

https://youtu.be/y2ans2J-cfo

D. Metcon Prep

2 sets @ascending from empty bar to working weight

3 Bar facing burpees

3 btn snatch push press

3 Tempo OHS @4sec down

6 Cal Row @hard

Weightlifting

Metcon (No Measure)

One More Time

Back Squat @135/95 lbs

Scaling options Beginner

Air squat

Intermediate

95/65 lbs

COMP

Back Squat Every 30sec X 8 1 rep @82%

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

6 burpees over bar

9 OH Squat 115/75lbs

12/10 Cal Row
Kg: 50/40

Score: Rounds + reps

COMP

As written

Extra Accessory

Metcon (Weight)

Death march

3 x 50′
Goal: Posterior chain strength + stability

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