CrossFit Illuminati – CrossFit
Warm-up
A. General
Alternating Tabata
-Butt kicks
-Seated pike up hold
https://www.youtube.com/watch?v=Ae5QigHjK1Y
B. Mobility
PNF lat stretch on bench/couch
5 repetitions
– 5 seconds contraction, pushing with your elbows against the box
– 5 seconds stretch, moving your upper body toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
2 sets
30 sec Hollow roll to arch and back
30 sec scorpions
30 sec Scap push
https://www.youtube.com/watch?v=JSXP4sB99Cg&pp=ygUTaG9sbG93IHJvbGwgdG8gYXJjaA%3D%3D
Weightlifting
Weightlifting (AMRAP – Reps)
E3MOM for 12minutes
12 DB Bench press 2×50/35 lbs
6-12 Strict pull-ups
TC: 12 minutes
Score: Total reps of strict pull ups
KG: 25/15
Scaling Options
Beginner
6 DB bench press/Floor press @ moderate
4-6 Band assisted strict pull ups/Ring rows
Intermediate
12 DB bench press @ 35/25 lbs x 2
6-12 Band assisted Strict pull ups
Perform
4 rounds
12 DB bench press 2×50/35lbs
12 Strict Pull-ups
150′ Sandbag hug carry @150/100 lbs
Metcon
Metcon (Time)
5 rounds for time
20/16 Cal row
15 Thrusters 75/55 lbs
10 Burpee over bar
TC: 16 minutes
Score: Time
KG: 35/25
Scaling Options
Beginner
5 rounds for time
16/14 Cal row
10 Thrusters @ 45/35 lbs
7 Burpee lateral step over bar
Intermediate
5 rounds for time
20/16 Cal row
15 Thrusters @ 65/45 lbs
10 Burpee over bar
Extra Accessory
Upper Accessory (Checkmark)
Lying DB external rotation
3 x 12/side
Rest 30 seconds between sets
No rest between sides
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