CrossFit Illuminati – CrossFit
Warm-up
A. General
AMRAP 5 minutes
30 Single Unders
10/10 Crossband Lateral Walk
10 Air Squats w/3sec pause in bottom
10 Ring Rows
. Mobility/Activation
Duck Walk
Accumulate 30-40 steps, taking assistance from the floor as needed. Focus on bringing the hips to heels and driving the knee forward of the toe on each step.
C1. Specific Strength
10 Empty Bar Back Squats
-then-
2×2 Back Squats building to 65%
*emphasis on speed in the concentric phase
C2. Specific Metcon
0:20s Dead Hang
10 Scapular Pull Ups
10 Tight Kip Swings
2-3 Strict Pull Ups -or- 3-5 Ring Rows
3-5 Kipping/Butterfly Pull Ups -or- workout mod
-then-
30 Double Unders
8-10 Pullups -or- workout mod
Weightlifting
Back Squat (Back Squat, Speed Focus
EMOM 10 minutes
2 reps @ 65%
)
TC: 10 Minutes
Score: Weight
Scaling Options
Beginner
EMOM x 10:
2 @ technical
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 minutes
60 Double-unders
18 Pull-ups
TC: 9 Minutes
Score: Rounds + Reps
Scaling Options
Beginner
30-40 Single-unders -or- Penguin Taps
10-12 Ring Rows
Intermediate L1
60 Single Unders
18 Box Assisted Pull Ups
Intermediate L2
30-40 Double Unders
8-10 Pullups
Extra Accessory
Explosion Accessory
3 Sets
4/4 Single Leg Box Jumps @ Low
12/12 Band Assisted Moon Bounds