CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5
5/5 Lunge & Reach
5 Hollow Ups
5 Arch Ups
10 Banded Good Mornings
B. Mobility/Activation (2 Min)
Ballistic Leg Swings
Front to Back & Side to Side
15 reps / leg / direction
C1. Specific TTB (7 Min)
20sec Dead Hang
10 Scap Pullups
10 Tight Kip Swings
3-5 TTB timing drill, feet on box
3-5 Kipping Knee Raises
3-5 Toes to Eye Level
3-5 TTB
C2. Specific Metcon cont’d (4 Min)
6-8 DB Deadlifts @ workout weight
25’ Walking Lunge
6-8 TTB -or- workout mod
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 minutes
20 DB Deadlifts 2 x 50/35 lbs
100′ Walking Lunges
20 TTB
TC: 25 Minutes
Score: Rounds + Reps
Scaling Options
Beginner
12 DB Deadlifts @ 2×25/15 lbs
50′ Walking Lunge -or- Ring Assisted Rev Lunge
12 Hanging Knee Raise
Intermediate L1
20 DB Deadlifts @ 2×35/25 lbs
100′ Walking Lunge
20 Toes to Eye Level
Intermediate L2
20 DB Deadlifts @ 2×35/25 lbs
100′ Walking Lunge
8-10 TTB
Team WOD (AMRAP – Rounds and Reps)
AMRAP 25 minutes, With a Partner
20 DB Deadlifts 2 x 50/35 lbs
100′ Walking Lunges
20 TTB
All movements today are to be performed synchro with your partner.
Extra Accessory
Accessory (Checkmark)
Post Chain Accessory
Seated Double DB Good Mornings
3 x 10 reps @ heavy