CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rnds
30 seconds shuttle jog
10 beat swings / box assisted beat swings
https://youtu.be/jS2IPQC4x8Q
10 pike push ups / band assisted pike push ups: https://youtu.be/qeyrmuNnsfc
B. Mobility
Dynamic leg swings
Side to side x 10/10
Front to back x 10/10
Dynamic arm circles
Forwards 10
Backwards 10
C. Specific
2 sets
5 Tempo Ring Rows @ 2 sec down
10 DB lunges
Conditioning
100 PUSHUPS (Time)
100 PU FOR TIME
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
8 CTB
16 Front Rack Lunges (95/65)
8 HSPU
TC: 20 minutes
Score: Rounds & Reps
KG: 25/15
Scaling Options
Beginner
8 Ring Rows
16 Front Rack lunges
8 Banded pike push ups
Intermediate L 1
8 Jumping C2B
16 Front Rack lunges
8 Pike HSPU
Intermediate L 2
8 Pull ups
16 Front Rack lunges
4-8 HSPU
Perform
20 minute amrap @85%
8 CTB
16 Psitols
8 HSPU
Extra Accessory
Accessory (Checkmark)
4 sets
20 Hollow body rocks
No rest
30 sec Reverse plank
No rest