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Tuesday, July 27th 2021

July 27, 2021Jason KeeslerWODNo Comments

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

2 rounds

30 seconds Bike/Row

20 seconds hollow hold + 1 V-up every 5 seconds

20 seconds Burpees

B. Mobility

PNF hamstring stretch

5x/leg

5 seconds contraction, pushing against the band with your foot

5 seconds stretch, pulling your foot back

https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific

2 sets

5 DB strict press + 5 DB push press

6 Alternating DB reverse lunges

Strength

A: Metcon (Time)

For time

50 DB Push press 2×50/35lbs

50 DB Front rack reverse Lunges 2×50/35lbs
KG:22.5/15

Score: Time

TC: 8mins

Scaling options

Beginner

For time

30-50 DB Push press @2xlight-mod

30-50 DB Front rack reverse Lunges @2xlight-mod

Intermediate

For time

50 DB Push press @2×35/25lbs

50 DB Front rack reverse Lunges @2×35/25lbs

COMP

For time

50 DB Push press @2 x 50/35lbs

100′ Mixed grip DB OH Lunges @2×50/35

Metcon

B: Metcon (AMRAP – Reps)

EMOM 20minutes

Odd: 8-10 TTB

Even: 10-15 Burpee to target
Score: Total reps

Scaling options

Beginner

EMOM 20

Odd: 8-10 V-ups or Sit-ups

Even: 6-10 Burpees

Intermediate

EMOM 20

Odd: 6-10 TTB or 8-10 Toes to eye level

Even: 8-12 Burpee to target

COMP

EMOM 20

Odd: 20 Double unders + 8 TTB

Even: 10-15 Bar Facing burpees

Extra Accessory

Metcon (No Measure)

Banded internal rotation

2 x 10/arm

Banded external rotations

2 x 10/arm

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