Wednesday, February 16th 2022

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

60 sec Row @easy

20 seconds Goblet squat hold

20 Duck walk steps

B. Mobility

Banded hip flexor stretch

45sec/side

https://youtu.be/–KAVWwV7OY?t=34

C. Activation

Look for a tall torso in each drill:

2 sets

5 Jumping back squats @3sec down

8/8 lunges

8/8 Banded lateral kicks

https://youtu.be/tyDv2DSvCqE

D. Metcon Prep

3 sets

5 Thrusters

Set 1: 3 Beat swings + 3 TTB

Set 2: 3 Beat swings + 3 CTB

Set 3: 3 Beat swings + 3 Bar mu

Strength

A: Back Squat (4 x 4 @ 80%)

Rest 90 seconds between sets

Intermediate & COMP

As written

Metcon

B: Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
Kg: 43/30

Score: Time

TC: 15mins

Intermediate

Barbell @95/65 lbs

20 toes-to-bar

30 pull-ups

30 Jumping bar mu / CTB

Extra Accessory

Metcon (No Measure)

Half kneeling rotational toss on floor

6 x 4 reps/side

Rest 30 seconds between sets

4x with left leg in front

4x with right leg in front
Goal: Power conditioning (core)

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