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Tuesday, July 6th 2021

July 6, 2021Jason KeeslerWODNo Comments

CrossFit Illuminati – CrossFit

View Public Whiteboard

Gymnastics

Warm-up (No Measure)

A. General

3 rounds

30 sec Row

30sec of

Air squats

Reverse plank

Double unders

B. Mobility

Quadruped rear shoulder stretch

30 sec/side

https://youtu.be/eYovIztVZos

C. Specific

2 sets

-20 sec hollow, every 5 sec perform 1 V-up

-5 pause ring rows*

*Pause 2 sec @chest to rings

A: Metcon (AMRAP – Reps)

5 sets

20 sec Hollow banded lat pull down

8-10 Strict CTB

Rest 30 seconds

Score: For quality

TC: 7mins
Scaling options

Beginner

5 sets

20 sec Hollow hold

5-10 Pause Ring rows

Rest 30 seconds

Intermediate

5 sets

20 sec Hollow banded lat pull down

5-10 Strict pull-up / assisted strict pull-ups

Rest 30 seconds

COMP

5 sets

5 Paused Ring Dips

30 sec Wall facing HS hold

Rest 30 seconds

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15minutes

1K Bike / 500m Row / 400m Run (alternate)

15 Box jump over 24/20″

15 Sit-ups

Score: Rounds + reps
Scaling options

Beginner

Amrap 15

1K Bike / 500m Row / 400m Run

15 Box jump over @low

10-15 Sit-ups

Intermediate

As written

COMP

Amrap 15

1K Bike erg

15 Power Clean @115/75

15 GHD Sit-ups

Extra Accessory

Metcon (Weight)

DB row with parallette support

3 x 10/side

Rest 30 seconds between sides and sets
Goal: Improve core stability when performing a pulling movement.

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