CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Row 30 sec
25′ samson stretch lunges
Row 45 sec
10 PVC shoulder dislocates
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
3 sets
100m Row @hard
10 alternating box step ups (unweighted)
Metcon
A: Metcon (Time)
Accumulate for time:
4km Row
100 DB box step overs 24/20″ + 2×50/35lbs
Partition the reps any way you’d like
KG: 22/16
Score: Time
TC: 45mins
Scaling options
Beginner
Accumulate for time:
2.5km Row
100 DB box step overs @low + 2xlight
Intermediate
Accumulate for time:
4km Row
100 DB box step overs @24/20″ + 2×35/25lbs
Extra Accessory
Metcon (No Measure)
RDL Airplane
Accumulate 10 repetitions/side
Don’t skip these. Improving your hips and ankle stability is important and helpful for:
– Squat efficiency
– Pistols stability and efficiency
– preventing injury
and much more.