CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
3:00 Machine, increasing pace every 60 sec
–then-
20 Banded Good Mornings
30sec High Plank Hold
20sec Low Plank Hold
B. Mobility/Activation (2 Min)
Couch Stretch on Wall
1:30-2:00 Per Side
Explore different torso positions – chest up tall against the wall, chest down low towards the foot.
C1. Specific Strength (3 Min)
2×3 Pushup Negatives , rest 30sec
5 Pushups -or- Elevated Bar Pushups
C2. Specific Metcon (5 Min)
5 Machine Cals
3 Light KBS
-then-
3 Burpees
3 KBS @ workout weight
5-7 Machine Cal Sprint
Gymnastics
Gymnastics (Checkmark)
Band Resisted Push Ups
8 x 5 reps, speed focused
-rest 45sec b/w-
TC: 16 Minutes
Score: Checkmark
Scaling Options
Beginner
Elevated Bar Pushups
8×5 reps
-rest 45sec b/w-
Intermediate
Pushups
8×5, speed focused
-rest 45sec b/w-
()
Metcon
Metcon (Time)
For Time
100 Machine Cals or 400 double unders
*EMOM:
3 Burpees + 3 KBS 32/24KG
TC: 12 Minutes
Score: Time
Scaling Options
Beginner
For Time
60 Machine Cals
*EMOM: 1-2 Burpees + 2 KBS @ 12/8 KG
Intermediate
For Time
100 Machine Cals
*EMOM: 3 Burpees + 3 KBS @ 16/12 KG
Extra Accessory
Lower Accessory (Checkmark)
5 sets
6/6 Single Arm Single Leg KB RDL
25′ Plate Push @ heavy
-rest 3 minutes b/w sets-