CrossFit Illuminati – CrossFit
Warm-up
A. General
3 Rounds
5 Machine Cals
10 Toe Tap to Reach
0:15 Dead Hang
20 Plank Toe Touch
5/5 single arm kb press
B. Mobility/Activation
Banded Pull Through
Accumulate 25 reps with a heavy band. Emphasis here is on a maximal glute contraction at the top, and a biiiig post chain stretch at the end range – flat back, shoulder packed down and back, and hammies elongated to ensure we’re ready for today’s heavy swings.
C1. Specific Rope Climbs
Spend 5-7 min on this Rope Climb Clamp Progression,
which covers both the Spanish Wrap and J-Hook in the following formats:
Seated Practice
Seated to Standing
Standing Practice
Standing + 1 Pull
Example: https://youtu.be/eqiiEWioZcI
C2. Specific KB Swings
@ light KB
10 KB Deadlifts
10 Hike KB Russian Swings (emphasis on strong hinge position and knee squeeze at extension)
10 Russian KB Swings
-then-
3-5 Russian KB Swings @ workout weight
-then-
1-2 Rope Climbs -or- workout mod
-then-
8 Machine Cals
5 Russian KB Swings @ workout weight
1 Rope Climbs -or- workout mod
Strength
KB press cycle (4 sets
Time cap: 12 minutes)
complete as many strict press until you must move on to push press, then complete as many jerks when no longer able to complete push press. You can not put the KB down once you start. Record number of reps on least rep set of both left and right combined.
Metcon
Metcon (Time)
3 Rounds for time
50/40 Cal Machine
30 Russian KB Swing 32/24kg
5 Rope Climbs
TC: 26 Minutes
Score: Time
Scaling Options:
Beginner
3 Rounds
35/30 Cal Machine
20 Russian KB Swing @ 12/8kg
8 Laying to Standing Rope Pull -or- 12-15 Ring Rows
Intermediate L1
3 Rounds
45/35 Cal Machine
30 Russian KB Swing @ 16/12kg
5 Half Rope Climbs
Intermediate L2
3 Rounds
45/35 Cal Machine
30 Russian KB Swing @ 24/16kg
2-3 Rope Climbs
Extra Accessory
Shoulder Accessory
Prone Angels @ 2x 5/2.5 lbs
5 x 12 reps