CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
30 Single Unders
20sec Dead Hang (rings or bar)
30 Single Unders
5/5 Lunge & OH Reach
30 Single Unders
10 Ring Rows -or- 3-5 Strict Pullups
B. Mobility/Activation (2 Min)
Wrist Extensor / Flexor Stretch
Spend 10-15sec in each position on each side, repeat for 2 total cycles.
C1. Specific Gymnastics (2 Min)
Establish false grip, then 10-15sec False Grip Dead Hang on Rings
-then-
3-5 False Grip Ring Pullups (can be Box Assisted or False Grip Ring Rows)
C2. Specific Metcon (5 Min)
2 Sets:
30 Double Unders
10 Suitcase DB Lunge Steps @ light
-then-
1 Set:
30 Double Unders
10 Suitcase DB Lunge Steps @ workout weight
Gymnastics
Gymnastics (Weight)
Weighted False Grip Ring Pullup
2 rep max
TC: 10 Minutes
Score: Load
Scaling Options
Beginner
5×5 False Grip Ring Rows
Intermediate L1
Box Assisted False Grip Ring Pullup
5×5
Intermediate L2
False Grip Ring Pullup
5×3-5
Metcon
Metcon (Time)
For Time
150 Double Unders
40 Suitcase DB Lunge Steps @ 2×50/35 lbs
100 Double Unders
30 Suitcase DB Lunge Steps @ 2×50/35 lbs
50 Double Unders
20 Suitcase DB Lunge Steps @ 2×50/35 lbs
Rx+ perform Crossover Singles and Lunges @ 2×70/50 lbs
TC: 10 Minutes
Score: Time
Scaling Options
Beginner
100 Single Unders -or- Penguin Taps
30 Unweighted Lunge Steps
75 Single Unders -or- Penguin Taps
20 Unweighted Lunge Steps
50 Single Unders -or- Penguin Taps
10 Unweighted Lunge Steps
Intermediate
80-100 Double Unders -or- 150 Single-unders
40 Suitcase DB Lunge Steps @ 2×35/25 lbs
50-60 Double-unders -or- 100 Single-unders
30 Suitcase DB Lunge Steps @ 2×35/25 lbs
20-30 Double Unders -or- 50 Single Unders
20 Suitcase DB Lunge Steps @ 2×35/25 lbs
Extra Accessory
Upper Accessory (Checkmark)
Pullup Accessory:
Box Assisted Pullup Eccentrics
3×12 reps @ 2-3sec lower
Beginner scale to 3 x 6