CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10 BB good mornings
10 Alternating box step ups
50 Single unders*
*Every 10 reps attempt a double under or a triple under
B. Mobility
B1. World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
B2. PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
3-5 reps on each movement
Metcon
A: Metcon (Time)
For Time
50-40-30-20-10
Box jump overs 30/24″
DB snatch 1×50/35lbs
KG: 22.5/15lbs
Score: Time
TC: 25mins
Scaling options
Beginner
50-40-30-20-10
Box jump overs @moderate
DB snatch @light
Intermediate
50-40-30-20-10
Box jump overs @24/20″
DB snatch @35/25lbs
COMP
1-10
Box Jump over
DB Snatch
Rest 1:1
10-1
Box Jump over
DB Snatch
A2: Metcon (Time)
Team Version
15 rounds each
10 Box jump overs 30/24″
10 DB snatch 1×50/35lbs
you go, i go; round for round. One partner working at a time.
Extra Accessory
Metcon (No Measure)
Side plank
EMOM 10minutes
Odd: 40 sec left
Even: 40 sec right
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