Sunday, January 23rd 2022

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

3 rounds

30 sec Row or Bike

30 seconds

round 1: Inch worms

round 2: scorpions

round 3: Reverse plank + march

B. Mobility

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

2 sets

10/12 Cals or 100m run

3 scap pulls + 5 Beat swings

5/5 Hang DB snatch (to find proper load)

Metcon

A: Metcon (Time)

4 rounds for time

800m Run OR 40 Cal Bike/Row/Ski

30 Hang DB Snatch 1×50/35lbs
Score: Time

TC: 24mins

Intermediate

4 rounds

800m Run OR 40 Cal Bike/Row/Ski

30 Hang Db snatch @ 35/20lbs

Cool down

3-4 minutes on bike or rower

Lower Body Flow