CrossFit Illuminati – CrossFit
Warm-up
Warm up (No Measure)
A. General
AMRAP 5 minutes
5 Inchworm to Pushup
10 Plate Ground to OH
15ft per arm, Single KB OH Carry
B. Mobility/Activation
KB Child’s Pose
1:30 here, palms face down on the handle of one KB, head through the window of the arms, pressing down lightly, then relaxing, PNF style
-then-
Handstand Hold on Wall
3 x 20 sec
Emphasis on a fully stacked position – ribs pulled in, head forward, proud chest, butt and thighs squeezed tight.
C1. Specific Strength
@ light KB
3/3 Roll to Support
3/3 Half Turkish Get Ups
3/3 KB OH Rear Step Lunges
2/2 Full Turkish Get Ups
C2. Specific Metcon
@ empty barbell
10 Good Mornings
10 RDLs
-then-
3×5 Deadlifts, building to workout weight
-then-
5 HSPU Negatives -or- Pike HSPU negatives -or- Seated DB Press
3 HSPU -or- workout mod
-then-
10 Deadlifts @ workout weight
10 HSPU -or- workout mod
(this final practice run is intentionally longer as we want athletes to really feel these movements out and have their CNS highly ramped up before starting the WOD)
Weightlifting
Turkish Get Up (4×3/3 @ Technical Loading
)
TC: 12 Minutes
Score: Weight
Scaling Options
Beginner/Intermediate
As written
Metcon
Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
TC: 8 Minutes
Score: Time
KG: 102/70
Scaling Options
Beginner
12-9-6
Deadlifts @ 95/65 lbs
Seated DB Press @ 2×25/15lbs
Intermediate L1
21-15-9
Deadlifts @ 135/95 lbs
Pike HSPU, Feet on box
Intermediate L2
21-15-9
Deadlifts @ 155/105 lbs
9-7-5
HSPU
Extra Accessory
Upper Accessory:
3 Sets
1:00 Arms Only Fan Bike
12 Mini Band Press