CrossFit Illuminati – CrossFit
Warm-up
A. General
2 sets
30 seconds single unders
10 piked HSPU
30 seconds double unders
10 V-ups
30 seconds triple unders or crossovers or a cool rope trick
B. Mobility
Couch stretch
45 seconds/side
B. Specific
3 sets
5 Cal Row @ hard
3 HSPU
5 KB swings (light)
Metcon
A: Metcon (Checkmark)
EMOM 30minutes
Odd: 10/7 Cal Row + 6 HSPU
Even: 30 Double-unders + 6 KB swings (70/53)
Scaling Options:
Beginner:
EMOM 30
1- 20 sec row + 6 push press
2- 20 sec Jump rope + 6 KB swings
3- Rest
Intermediate:
Odd- 10 Cal row + 6 piked HSPU
Even- 30 secs Jump rope + 6 KB swings
Perform
N/A
Extra Accessory
Accessory (Checkmark)
3 rounds
5-10 Ring Dips
10 Lu raises
Rest 60 seconds
Goal: Upper body strength
Move smoothly here. No rush. Hips AND shoulders should move down and up at the same rate on the Ring Dips. The Lu raises should be completed immediately following the ring dips as a super set.