Saturday, December 18th 2021

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

5 min Bike, row, ski

*every min complete 5 Air squats

B. Mobility

Prayer stretch with foam roller

3 x 5-10 breaths while holding the stretch

https://youtu.be/9LJDGUulS_8?t=409

C. Specific

3 sets

5 Deadlifts @ascending

20 sec of double unders

5 Lat to fly + 3 Glide swings

1 Bar mu or CTB or Jumping pull-up

1-3 wall walks or Handstand walk practice

Metcon

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

5 Wall walks

7 Bar muscle ups

9 Deadlift @65%
KG: 120/90

Score: Rounds + Reps

COMP

As Written

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 25minutes

5 Wall walks

7 Bar muscle ups

9 Deadlift @65%

Round for round, one person working at a time. While one partner works the other is hanging from the pull-up bar OR holding the deadlift bar off the floor.

Extra Accessory

Metcon (No Measure)

3 sets

15 Hollow body lat pull downs

5 Hollow body hip to bar, band assisted

rest as needed
Goal: Gymnastics core and lat strength reinforcement

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