Saturday, August 14th 2021

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

1 min Row or Bike

30 seconds

round 1: Inch worms

round 2: pvc prone press

round 3: Reverse plank + march

B. Mobility

Single leg deficit calf raise

30 sec/side

https://youtu.be/yEISAXTM680

C. Specific

3 sets

-3 push-up to downward dog

-5 RDL’s

-7/7 Banded Y pulls

-12 low box jumps

Metcon

A: Metcon (Time)

For time

5-10-15-20-25-30

Deadlifts 135/95 lbs

Push Jerk 135/95 lbs

Box Jump 30/24″

KG:60/40

Score: Time

TC: 27min
Scaling options

Beginner

For time

5-10-15-20-25-30

Deadlifts @light

Push Jerk @mod (same weight as deadlift)

Box Jump @moderate

COMP

Amrap 10

5 Burpees

5 Push Jerk @135/95

5 Box Jump

A2: Metcon (Time)

Team Version

Partition the reps how you’d like with one partner working at a time:

200 Deadlifts @135/95 lbs

200 Push Jerk @135/95 lbs

200 Box Jump @30/24″

Extra Accessory

Metcon (No Measure)

McGill big 3 modified

6-5-4-3-2-1 Bird Dog

6-5-4-3-2-1 Dead bug

30 sec/elbow side plank after each sets

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