CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
3:00 Row, increasing pace every 60 sec
-then-
2 Rounds
5 Pausing Air Squats (2sec)
10 Air Squats
10 Ring Rows
B. Mobility/Activation (2 Min)
2 Sets:
15sec Dead Hang
-directly into-
10 Scap Pull Ups
-rest 30sec-
C1. Specific Gymnastics (4 Min)
Take 2-3 minutes to dial in band setup, if needed, then perform 2-3 reps with your workout setup, scap retraction focus.. Those performing unassisted, perform 2-3 Strict Pull Ups, scap retraction focus.
C2. Specific Metcon (8 Min)
@ empty barbell
10 Back Rack Elbow Rotations
5 Front Squats
5 Muscle Cleans
5 Hang Squat Cleans
2×3 Hang Squat Cleans, building to workout weight
-then-
8 Row Cals
3 Hang Squat Cleans @ workout weight
Gymnastics
Gymnastics (AMRAP – Reps)
Strict Pull Ups
5 x Max Unbroken Reps
-Rest 2:30 b/w-
TC: 15 Minutes
Score: Total Reps
Scaling Options
Beginner/Intermediate L1
Band Assisted Strict Pull Ups
5 x Max Unbroken
-Rest 2:30 b/w-
Intermediate L2
As Written, or Light Band Assistance
Metcon
Metcon (Time)
For Time
50-40-30-20-10 Cal Row
*after each set, 5 Hang Squat Cleans @ 185/135 lbs
TC: 14 Minutes
Score: Time
Scaling Options
Beginner
30-20-15-10-5 Row Cals
*after each set, 5 Hang Squat Cleans @ 45/35 lbs
Intermediate
50-40-30-20-10 Row Cals
*after each set, 5 Hang Squat Cleans @ 135/95 lbs
Extra Accessory
Accessory (Checkmark)
Lower Accessory
Copenhagen Knee Plank
3 x 45 sec/side