CrossFit – Fri, Aug 23

CrossFit Illuminati – CrossFit

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WARM UP (No Measure)

A. GENERAL (6:00)

Amrap 6 minutes

30 Jumping Jacks

6 Inch Worms into jump squat

6 Beat swings

B. MOBILITY / ACTIVATION (2:00)

Hollow body lat pulldown

C1. SPECIFIC (6:00)

High knees/Butt kickers

Punters kick/Bear crawl

Carioca/Carioca

45 second ankle stretch

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Goblet Squat (Grab Workout Weight)

10 Air squats

2 x 5 Goblet Squats

C2. SPECIFIC CNT’D

Box Jumps

5 Box jumps, normal height

5 Box jumps, workout height

METCON (Checkmark)

EMOM 15

1- 10 Goblet Squats + 5 Box jumps

2- 10 Box Jumps + 5 Goblet squats

3- 5 Bar muscle ups

@ 70/53 lbs & 30/24”

Score: Checkmark / Comment

TC: 15 minutes

KG: 32/24

Scaling Options

Beginner

1- 7 Goblet Squats + 5 Plate jumps

2- 7 Plate Jumps + 5 Goblet squats

3- 3-5 Jumping Bar muscle ups

@ 35/26, low box or plates

Intermediate

1- 10 Goblet Squats + 5 Box jumps

2- 10 Box Jumps + 5 Goblet squats

3- 5 Jumping Bar muscle ups

@ 44/35, 24/20”

ACCESSORY / EXTRA (Weight)

2 x 15/15 Single Leg RDL Dumbbell Switch

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Conditioning (Time)

In teams of 3, complete

1,600m run

2,000m row

4,000m bike
Athletes complete the run in 200m increments and rotate. Workout is done when all distances are completed. Keep rotating and use the machines as active recovery until all three are completed.