CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3min Bike, row, or run
*every min complete 3-5 burpees
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Specific
2 sets
5 Banded wall-slides, slow and controlled
3 wall walks
20 second HS hold
Gymnastics
A: Metcon (No Measure)
EMOM 8minutes
Min 1: 3-5 Wall walks
Min 2: 45sec HS hold practice
Score: For quality
Scaling options:
Beginner
EMOM 8
Min 1: 3-5 Inch worms
Min 2: 40sec HS hold practice
Intermediate
EMOM 8
Min 1: 1-3 Wall walks
Min 2: 45sec HS hold practice
COMP
5 x 50ft HS walk + max freestanding HS hold
Rest 2mins
Metcon
B: Metcon (Time)
2 rounds for time
50 Box jump overs 24/20″
40 TTB
30 DB step-up over 24/20″, 1×50/35 lbs
KG: 22.5/15
Score: Time
TC: 20mins
Scaling options
Beginner
2 rounds for time
30-50 Box jump overs @low
40 sit-ups
30 step-up over @low
*Distinction of jump vs step over
Intermediate
2 rounds for time
30-50 Box jump overs 24/20″
20 TTB or 40 Toes to eye level
30 DB step-up over 24/20″ + 1×35/25 lbs
COMP
2 rounds, each for time
50 Box jump overs 24/20″
40 TTB
30 DB step-up over 24/20″ + 1×50/35 lbs
2mins of Active recovery Between rounds:
Complete 1 push-up every 3-10 Seconds
Extra Accessory
Metcon (Time)
For time
20-15-10
V-ups
Hollow body rocks
Arch rocks
Core endurance