CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. General
2-3 minutes DU practice
Then
2 sets
4 Pike HSPU / Banded pike HSPU
8 Empty bar front squats / Air squats
10 Reverse lunges
B. Mobility
Band lat stretch
1 x 1:00/side
C. Specific
3-4 minutes HSPU Practice to focus on tripod position
– Headstand against Wall
– Kip up from headstand
– Tempo Kipping HSPU
Beginners:
Pike HSPU practice using band or box
Band: https://youtu.be/qeyrmuNnsfc?si=Pbi2WZ1Hk51H7cg6
—
Hang Squat clean
– 3 Tall muscle clean
– 3 Tall muscle squat clean
– 3 High hang squat clean
– 3 Hang squat cleans
Metcon (Time)
For time
150 Double unders
70 HSPU
70 Hang Squat Clean 95/65lbs
70 Step ups @ 24/20″
150 Double unders
TC: 21 minutes
Score: Time
KG: 43/30
Scaling Options
Beginne r
100 Single unders
50 DB shoulder press @ 25/15lbs x 2
50 Hang Squat Clean @ 25/15lbs x 2
50 Step ups @ 20/16″
100 Single unders
Intermediate
75-150 Double unders
50 Pike HSPU, Feet on box
70 Hang Squat Clean 75/55lbs
70 Step ups @ 24/20″
75-150 Double unders
Accessory / Extra (No Measure)
Banded leg curls
100 reps not for time