Sunday, April 17th 2022

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

1min Bike-Row-Ski-100m Run

-10 Alternating Scorpions

B.Specific

2 sets

5/5 single arm DB floor press

30sec Banded shoulder activation*

https://youtu.be/6z7c22hFBjY

Strength

A: Metcon (Weight)

DB Bench press

Find the Heaviest weight you can use for 5 reps
Score: Heaviest set

TC: 12mins

Scaling options

Beginner,Intermediate,Perform

As Written

Metcon

B: Metcon (Time)

3 rounds

15 Push-up + renegade row 2 x 50/35lbs

100m Farmers Carry 2×50/35lbs
Scaling options

Beginner

3 rounds

15 Push-up + renegade row 2×35/20lbs

100m Farmers Carry 2×35/20lbs

Intermediate & Perform

As Written

Cool down

3-4 minutes on bike or rower

Shoulder C.A.R’s

3 x 5 Forward / 5 Backward per Arm

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