Thursday, November 18th 2021

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

EMOM 6

Odd:

-60sec Bike/Row/Ski

Even:

-30sec Tempo banded T’s @ 5 sec eccentric

B.Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

https://youtu.be/QQPiREsGaQY

C. Specific

2 sets

5/5 Single leg Hip Thrust

10 empty bar bent over row

20 Plate in and out

Metcon

A1: Metcon (AMRAP – Rounds and Reps)

AMRAP 10mins

20 DB lunges 1×50/35 lbs

20 KB swings 53/35 lbs

Rest 5mins

A2: Metcon (AMRAP – Rounds and Reps)

AMRAP 5mins

10 DB lunges 1×50/35 lbs

10 KB swings 53/35 lbs
Score: Rounds + reps on each amrap (2 scores)

TC: 20mins

Scaling options

*Reduce load and/or reps to maintain stimulus

KB swing can be modified to a russian swing.

Core

B: Metcon (3 Rounds for reps)

3 sets

8-10 Strict knees to elbows

6-8 Feet Anchored Front rack Sit-ups 2×50/35lbs
Kg: 2x 22.5/15

Score: For quality

TC: 10mins

Scaling option

3 sets

8-10 Strict knee tucks

6-8 Feet Anchored Sit-ups

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Cool down

2k Row @RPE 5