Thursday, May 12th 2022

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

4min Bike/Row/Ski @easy-mod, or 600m run

B. Mobility

Banded lat stretch

2 sets, 10/10

C. Specific

2 sets

30 sec of double tap jumps*

25′ Walking lunge + twist

4 DB snatch

25′ Inch worms

30 sec of double unders

*https://youtu.be/Gx9SsByFOEI

Metcon

A: Metcon (Time)

For time

50 Cal Bike/Ski/Row

50 DB Step-ups 1×50/35lbs, 24/20″

50 Straight leg sit-ups

50 Alternating DB Snatch 1×50/35lbs

50 Straight leg sit-ups

50 Cal Bike/Ski/Row
KG: 22.5/15

Score: Time

TC: 22mins

Intermediate

For time

50 Bike/Ski/Row

50 DB Step-ups @1 x 35/25

50 Straight leg sit-ups

50 Alternating DB Snatch @35/25

50 Straight leg sit-ups

50 Bike/Ski/Row

Accessory

B: Metcon (No Measure)

3 sets

30/30 seconds Contralateral ring plank

10 Hanging straight leg raises

Rest as needed
Scaling options

Beginner

3 sets

30 Sec Alternating Push-up bird dog*

10 Hanging straight leg raises

*Bird dog from toes

Intermediate

As written

()

()