CrossFit Illuminati – CrossFit
Warm-up
A. General
2-3 Rounds
5 Machine Cals
10 Toe Tap to Reach
0:15 Dead Hang
20 Plank Toe Touch
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
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