CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
60 sec Row @mod then hard
10 in-and-out squats
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Specific
1 set
5 Goblet squat + shift
3 Close stance air squats*
5 Banded wall-slides, slow and controlled
3 wall walks
*These will help with getting the body accustomed to the unique balance and coordination of a pistol.
Gymnastics
A: Metcon (No Measure)
max effort plank hold x2
TC: 10 minutes
Metcon
B: Metcon (AMRAP – Reps)
EMOM 30 mins
6-8 KB swings 32/24Kg
6-8 push-ups
6-8 Pistols
Score: total reps
Scaling options
Beginner
EMOM 30 mins
6-8 Russian KB swings @light
4-8 Hand elevated push-ups
4-8 Air squats or High box step ups
Intermediate
EMOM 30 mins
6-8 KB swings 24/16Kg
4-6 push-ups
6-8 Box elevated pistols
Extra Accessory
Metcon (No Measure)
3 x 10/10 Banded RNT RDL + Reach
Goal: Unilateral posterior chain stability