CrossFit Illuminati – CrossFit
WARM UP (No Measure)
A. GENERAL (6 min)
Easy 400m jog
—
1-2 sets
5-10 Inchworm (push up optional)
5-10 Down & ups / Burpees
5-10/side Clam shell raises
B. MOBILITY / ACTIVATION (4 min)
2 sets
6/6 Side bend lat pull in
6 Band chest press
C. SPECIFIC (5 min)
5 Beat Swings
5 Kip Swings
5 Kipping Pull ups / Band assisted strict pull ups / Ring rows
—
2 sets
5 Push ups / Band assisted push ups
7 Air squats
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
TC: N/A
Score: Time
KG: N/A
Scaling Options
Beginner
Run 800m / Bike 2000m
10 rounds
5 Ring Rows
5 Band assisted push ups / Knee push ups
10-15 Air Squats
Run 800m / Bike 2000m
Intermediate L1
Run 1000m
10 sets
5 Band assisted strict pull ups,
10 Band assisted push ups
15 Air squats
Run 1000m
Intermediate L2
Run 1 mile
50 Pull ups
100 Push ups
200 Air Squats
Run 1 mile
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
TC: 20 minutes
Score: Rounds and reps
KG: N/A
Scaling Options
Beginner
5 Ring Rows
5 Band assisted push ups / Knee push ups
10 Air Squats
Intermediate L1
5 Band assisted strict pull ups,
10 Band assisted push ups
15 Air squats
Intermediate L2
3 pull ups,
7 Push ups
15 Air squats
Post Metcon (Checkmark)
3-5 sets
12 Prone back extensions
12 Dumbbell Romanian deadlift
Rest as needed
TC: 12 minutes
Score: Checkmark
KG: N/A
Scaling Options
Beginner
8 reps
ACCESSORY / EXTRA (Checkmark)
Banded Face Pulls
3×15
Shoulder health