Thursday, December 23rd 2021

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

3 sets

10 cal machine

12 wall balls @ light

15 Banded Good Mornings

B. Mobility

60sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

C. Activation

3 sets

10 walking lunges

10 Russian KB swings

Make sure the knees and hips drive the kb in sequence.

Metcon

A: Metcon (No Measure)

“Goat Day”

EMOM 20 minutes

Odd: X

Even: Y

Choose a cardio based movement and rep range for the odd minute. Ie:

– Box Jumps

– Row or bike

– Double unders

Choose a skill based movement and rep range for the even minute. Ie:

– Snatch

– Push jerk

– Ring Muscle up
*Athletes can get creative today and work on a skill or movement that they feel would be beneficial to work on.

Scaling options

Ring mu

-Box transition ring mu

https://youtu.be/spafzsIBzzI

-Banded transition ring mu

https://youtu.be/alzyzScE-nI?t=52

-Russian Dips

-Muscle up on low rings

-CTB pull-ups + Ring dips

-False grip ring rows + Bench dips

Extra Accessory

Metcon (No Measure)

EMOM 12 minutes

Min 1: 200m Row

Min 2: 1 Rope climb

Min 3: 15 push-ups
Goal: strength Endurance