CrossFit Illuminati – CrossFit
Warm-up
A. General
3 min Machine @ increasing intensity
B1. Mobility
Prayer stretch
2-3 sets of 5 deep breaths
Rest as needed between sets
https://www.youtube.com/watch?v=umCOjch2kG0
B2. Mobility
Half kneeling hip flexor stretch
5/5 reps @ 7 sec hold- Glute contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE
Running drills:
– Arm action drill: https://youtu.be/XiES8Mygfj4
– High knees against wall: https://youtu.be/zkBD86mSliQ
– A skip: https://youtu.be/A7r6yCpmSrA
– Butt kicks: https://youtu.be/xRjl6d9mtCo
– Lean into jog: https://youtu.be/Keh2a-__Z9I
Metcon
A: Metcon (Time)
4 rounds for time
15 Burpees
30 Russian KB Swings @ 32/24kg
800m Run/750m row/1600m bike
TC: 30 min
Score: Time
Scaling Options
Beginne r
10 Burpees to plank
20 Russian KB Swings @ 16/8kg
400m Run/Row/800m Bike
Intermediate
15 Burpees
30 Russian KB Swings @ 24/16kg
800m Run/750m row/1600m bike
Perform
5 rounds
30 KB Swings @24/16kg
750m Row
A2: TEAM VERSION (AMRAP – Rounds and Reps)
10 Rounds
Partner A: 400m Run
Partner B: 10 Burpees
10 KB Swings @24/16 KG
A partner runs while the other accumulates reps of KB Swing and Burpees. When partner 1 returns from their run, partner 2 goes out to run. Each partner runs 5x
Run subs: Row 500m, Bike 800m
Score: Rounds and Reps of Burpees and KB Swings
Extra Accessory
Upper Accessory (Weight)
Half kneeling landmine press
4 x 8/8
*pause at the forehead in the eccentric for 2 seconds.