CrossFit Illuminati – CrossFit
Warm up
A. General
0:30 Single Unders
0:30 Box Step Overs @ low
0:30 Touch Touch & Reach
0:30 Single Unders
0:30 Box Jumps
0:30 KBS @ light
0:30 Single Unders
0:30 Box Jump Overs
0:30 Dead Hang (focus on opening shoulders)
B. Mobility/Activation
Drop Ankle PNF Stretch on Box:
Athletes will stand on top of their box, slide one foot halfway off the edge of the box, then drop that ankle slowly to the floor, hold for 2-3sec, contract and bring the ankle slowly back up a bit,, then drop again. Perform 12-15 reps per side.
C. Specific Metcon
@ single light KB
5/5 One arm KB Swing
5/5 One arm KBS + high pull
5/5 One arm KN overhead returns
5/5 KB Snatch
Progression: https://youtu.be/cCZY5qv0kyY
-then-
10 Box Jump Overs @ workout height
3/3 Single Arm KB Snatch @ workout weight
20 Double Unders -or- workout mod
Metcon
Metcon (Time)
8 Rounds for time
20 *Box Jump Overs 24/20″
5/5 Single Arm KB Snatch 24/16 Kg
40 Double-unders
*Step down on BJO
TC: 24 Minutes
Score: Time
Scaling Options
Beginner
5 Rounds
10 Box Step Overs @ 18/14″
3/3 KB Snatch @ light
20-30 Single Unders -or- Penguin Taps
Intermediate
8 Rounds
20 Box Jump Overs @ 24/20″
5/5 KB Snatch @ 16/12 Kg
20-30 Double Unders -or- 40 Single Unders
Team WOD (Time)
16 Rounds for time w/ partner
10 Box jump over 24/20″
3/3 KB snatch 24/16 Kg
20 Double-unders
Accessory
Accessory (3 Rounds for weight)
Hip Accessory:
3 sets
10/10 Quadruped Unilateral Hip Extensions
50’/side KB Suitcase Carry @ heavy