CrossFit Illuminati – CrossFit
Warm-up
A. General
2 Rounds
15sec Dead Hang
15sec Plank Hold
15sec Squat Hold
10 Ring Rows
10 Air Squats
5 Slow Pushup Negatives
B. Mobility
KB Assisted Ankle Stretch
1:30/Side, rocking in and out of a deeper position over the course of the 90 seconds.
C. Specific Metcon
10 Kip Swings
2-3 Strict Pullups -or- 5 Ring Rows
3-5 Kipping/Buttefly Pullups -or- workout mod
-then-
3/3 SA KB Thrusters @ light
-then-
5 Pullups
5 Pushups
5 SA KB Thrusters @ workout weight
Metcon
Metcon (Time)
For Time
40-30-20-10
Pull-ups
Push-ups
Single Arm KB Thrusters @ 24/16kg
TC: 25 Minutes
Score: Time
Scaling Options
Beginner
20-15-10-5
Ring Rows
Band Assisted Pushups
Single Arm KB Thrusters @ 12/8kg
Intermediate L1
40-30-20-10
Jumping Pull-ups
Band Assisted Pushups
Single Arm KB Thrusters @ 16/12kg
Intermediate L2
20-15-10-5
Pull-ups
Pushups
40-30-20-10
Single Arm KB Thrusters @ 16/12kg
Team Workout (Time)
For time, with a partner
60-50-40-30
Pull-ups
Pushups
Single Arm KB Thrusters @ 24/16kg
Partner holds while other works.
Partners split reps as desired, however while one partner works on reps, the other partner must hold a dead hang during the pullups, hold a pushup plank during the pushups, and hold their KB in front rack during the thrusters.
Extra Accessory
Shoulder Accessory (Weight)
Cuban Press
3 x 10 @ light DBs