CrossFit Illuminati – CrossFit
Warm-up
A. General
Amrap 5 minutes
25’ Forward hops (bunny hops)
25’ A Skip
10 Wall Ball push press against wall, light
B. Mobility
wall slides
10 repetitions slow and controlled
C. Specific
2-3 sets
4 Banded Piked Hspu*
https://youtu.be/qeyrmuNnsfc
4 Banded shoulder oscillations
https://youtu.be/P9QVvhyBTdM?si=-5Dpr3RMDZjMJVK6
Gymnastics
Gymnastics (AMRAP – Reps)
4 sets
1 min Strict HSPU
1 min rest
TC: 8 min
Score Total reps
Scaling
Beginner
Band assisted push up / On knees, no assistance
Intermediate L1
Pike HSPU, feet on box
Intermediate L2
Reduce ROM HSPU
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
800m Run
40 Wall Ball 20/14 lbs
Score: Rounds & Reps
KG: 9/6
Scaling options
Beginner
400m jog
20 wall balls @ light
Intermediate
800m Run
40 Wall Ball @16/12lbd
Perform
5 rounds
800m Run
40 Wall Ball @20/14 lbs
Extra Accessory
Upper Accessory (Checkmark)
3 sets
12 Tall kneeling alternating DB strict press
12 Incline DB flyes
Rest 2-3 minutes
@ RPE 7/10