CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Dumbbell Relay Race’
Split the class into 2 equal groups. If you have an uneven number, the coach gets to jump in. For this game, we’ll have a start line and a finish line, about 30 ft apart, or whatever length you have. Each athlete grabs a light (10-20lb) DB and heads to the start line. Each team will line up behind the line, ready to sprint. At 3..2..1..go, athletes race to the finish line, setting their DB down on one end, standing tall, then race back to the start line and tag in the next teammate. First team to place all their DBs behind the start line standing tall wins. If a DB falls over, the next athlete in line has to fix it and place their own DB.
B. Mobility/Activation
Down Dog Calf Pedals
Accumulate 30-40 per side, aiming to keep the hips high while the chest/head are pushed closer to the thighs and also pedaling each heel closer to the floor.
C. Specific Metcon
Run Drills, 170 SPM
200m Run, typical cadence
30 sec Bunny Hops , 170 SPM
30 sec Jog in Place , 170 SPM
200m Run with 170 SPM cadence
-then-
@ light DB
5/5 DB KB Swing
5/5 DB Push Press
5/5 DB Hang Snatch
-then-
6 Bodyweight Rev Lunge Steps
-then-
200m Run
3/3 DB Hang Snatch @ workout weight
6 DB Rev Lunge Steps @ workout weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 minutes
400m Run
10 DB Hang Snatch 1x 50/35 lbs
10 DB Rev Lunge Steps 1x 50/35 lbs
Run Subs:
500m Row -or-
30/24 Cal Bike -or-
25 Burpees over DBs
TC: 25 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
200m Run
8 DB Hang Snatch @ 25/15 lbs
8 DB Rev Lunge Steps @ 25/15lbs
Intermediate
400m Run
10 DB Hang Snatch @ 35/25 lbs
10 DB Rev Lunge Steps @ 35/25lbs
Team WOD (AMRAP – Rounds and Reps)
AMRAP 25 minutes, with a partner:
400m Run
AMRAP:
10 DB Hang Snatch @ 50/35 lbs
10 DB Rev Lunge Steps @ 50/35lbs
Run Subs: 500m Row -or- 30/24 Cal Bike -or- 25 burpee over DBs
Extra Accessory
Shoulder Accessory:
GHD W Hold
5 x 30 seconds
-rest as little as possible between sets-