CrossFit Illuminati – CrossFit
Warm-up
A. General (7 Min)
200m Med Ball Jog
(athletes grab a med ball and jog with it on one shoulder or bear hug hold)
-then-
2 Rounds
5 Air Squats (2 sec pause in bottom)
5 Hollow Ups
5 Arch Ups
B. Mobility/Activation (2 Min)
Up Down to Down Dog
Accumulate 10 reps, flowing back and forth and taking a few seconds at end range in each position. While in Down Dog, athletes can take a moment to do some calf pedals, driving the heels to the floor one at a time.
C1. Specific Metcon (2 Min)
5 Slow Wall Facing Med Ball Front Squat, as close to the wall as possible without falling, at workout weight
–
5 Wall Balls @ workout weight, maintaining eccentric control and upright posture
C2. Specific Metcon cont’d (8 Min)
10 Scap Pulls
10 Kip Swings
2-3 Strict Pull Ups -or- 3-5 Ring Rows
3-5 Kipping/Butterfly Pull Ups -or- workout mod
3 CTB Pull Ups
– then-
12 Wall Balls @ workout weight
6 V-Ups
6 CTB Pull Ups
200m Run
Metcon
Metcon (Time)
For Time
150 Wall Balls 20/14 lbs
75 V-Ups
75 CTB Pull-ups
1 Mile Run
TC: 30 Minutes
Score: Time
KG: 9/6
Run Subs:
1 Mile Run = 2000m Row = 120/90 Cal Bike
Scaling Options
Beginner
For time
60-70 Wall Balls @ light
40 Toes to Rig
40 Box Assisted Pull Ups -or- Ring Rows
800m Run
Intermediate L1
For Time:
150 Wall Balls @ 14/10 lbs
75 V-Ups
75 Box Assisted CTB
1 Mile Run
Intermediate L2
For Time:
150 Wall Balls @ 14/10 lbs
75 V-Ups
30-40 CTB
Team WOD (Time)
For time, teams of 3
350 Wall Balls 20/14 lbs
200 V-Ups
200 CTB
1 Mile Team Run
Here the wall balls, v-ups, and CTB must be done in pairs, with one teammate resting, but synchro is not required. So two athletes are always working, chipping away at the total reps per movement. On the run, the team must run together holding a towel, shirt, or jump rope.
Extra Accessory
Lower Stability (Weight)
Lower Stability Accessory:
DB Crossbody Single Leg RDL @ light
3 x 8/8 reps