CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Hollow Rocks
10 Lying W-Y
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
*Med Ball clean instruction*
We will go over the basic med ball clean as a principle of reaching extension, with the goal of this being a transfer of skill for the hang DB clean.
Then,
2 sets
5 DB hang squat clean
5 Push-up
Metcon
A: Metcon (Time)
For time
100 Alternating DB Hang squat clean 1×50/35lbs
100 Push ups
Choose your own rep adventure
If you have a weight vest, wear it (RX+)
KG: 22.5/15 KG
TC:18 min
Score: Time
Scaling options
Beginner
10 rounds
10 Alternating Hang squat clean @ Moderate
10 Hand Elevated Push ups
Intermediate
10 rounds
10 Alternating Hang squat clean @ 35/20lbs
8 Push ups
Accessory
400 m farmer carry (Time)
put weight in comments
Extra Accessory
Metcon (3 Rounds for calories)
Team Calorie Challenge!
Pair up in teams of 2 or 3
Perform max calories on the airbike or bike erg in 3 sets of 2 minute amraps
Rest 1 min