CrossFit Illuminati – CrossFit
Warm-up
A. General
300m Row, increasing pace every 100m
-then-
10 Air Squats (pausing 5sec in the bottom, shifting weight side to side)
10 Inchworm to Pushup
B. Mobility/Activation
3x20sec/side
Rig Assisted Pistol Squat Hold
Like the video, except holding the bottom position, with an emphasis on opening up the single leg bottom position as well as activating the straight leg hip flexor
C. Specific Strength
@ empty barbell
10/10 Back Rack Elbow Rotations
5 Strict Press, not TnG (emphasis on tight core and lower body)
-then-
2×5 building to 50-55%
C. Specific Metcon
(any of the below can be performed with the support of the rig, holding onto a low gymnastics ring, or with a heavy band mounted on a pullup bar)
10 Feet Together Air Squats
5/5 Eccentric Only Pistols
4-6 Pistols -or- workout modification
-then-
4-6 Pistols -or- workout modification
5 Cal Row with racing start
Weightlifting
Shoulder Press (3×10 reps @ 50-55% across)
TC: 10 Minutes
Score: Weight
Scaling Options
Beginner
3 x 5 @ 21×1 tempo
Intermediate
As written
Metcon
Metcon (Time)
8 rounds for time
8 Pistols
10/8 Cal Row
TC: 10 minutes
Score: Time
Scaling Options
Beginner
6 Rounds
8 Air Squats
8/6 Cal Row
Intermediate L1
8 Rounds
8 Banded Pistols -or- Box Pistols
8/6 Cal Row
Intermediate L2
6 Rounds
4-6 Pistols -or- 8 Light Band Pistols
10/8 Cal Row
Extra Accessory
Upper Accessory (Checkmark)
3 unbroken sets
12 Double DB Tricep Kickbacks
12 Double DB Front raise
12 Double DB Bicep Curl