CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
Chipper:
20 Up Downs
15 Hollow Ups
15 Arch Ups
10 Ring Rows
5 Inchworms
B. Mobility/Activation (2 Min)
Banded Cat Cow
Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension.
C1. Specific Strength (2 Min)
10 empty barbell bench press
then
work your way up 10 75%
C2. Specific Metcon (8 Min)
15-20sec High Plank Hold
3 Sets: 1 Kick Up + 10sec Extended Wall Plank
-then-
6-8 CTB -or- workout mod
3-4 Wall Walks -or- workout mod
Weightlifting
1.5 bench press (5×5 @75% or 1RM)
1 rep starts at top of lock out position, down to chest, halfway up then back down to chest, then back to lock out position
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
2-4-6-8-10…. CTB
1-2-3-4-5…. Wall Walks
TC: 12 Minutes
Score: Rounds + Reps
Scaling Options
Beginner
2-4-6-8-10…. Ring Rows
1-2-3-4-5…. Open Scaled Wall Walks -or- Inchworms
Intermediate L1
2-4-6-8-10…. Box Assisted CTB
1-2 Wall Walks per round
Intermediate L2
1-2-3-4-5… CTB
1-2-3-4-5…. Wall Walks
Extra Accessory
Upper Accessory (No Measure)
Pullup Accessory:
Banded Pull-up Burnout Ladder
Set 1: AMRAP with 2 medium bands
Set 2: AMRAP with 1 medium band
Set 3: AMRAP with 1 light-medium band
Set 4: AMRAP with 2 light bands
Set 5: AMRAP with 1 light band
Don’t be alarmed if your reps per set go down dramatically as you move through the 5 sets. Aim to start with a band setup that allows for 15-20 reps, and finish with a band setup that allows for 3-5 Reps on the final set. Goal is more reps than last week, Week 14, or using lighter bands across.