CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
100m Jog
30 Single Unders
100m Jog
10 Air Squats
100m Jog
10 Ring Rows
B. Mobility/Activation (2 Min)
Rig Assisted Calf Stretch
Spend 1:00 per side, driving the knee towards the rig post, and playing with a bent knee and straight knee position to target different areas of the calf and heel.
C1. Specific Metcon (3 Min)
10 Scap Pulls
5 Kip Swings
2-3 Strict Pull Ups -or- 5 Ring Rows
C2. Specific Metcon cont’d (6 Min)
15-20 Double Unders -or- workout mod
7-9 Pullups -or- workout mod
10-12 Air Squats
100m Run
Metcon
Metcon (Time)
‘Emily Lite’
6 Rounds for time
30 Double Unders
15 Pull Ups
30 Air Squats
100m Run
-rest 2 minutes b/w rounds-
TC: 30 Minutes
Score: Total Time incl rest
Scaling Options
Beginner
5 Rounds
30 Single Unders -or- Penguin Taps
12 Ring Rows
15 Air Squats to Target
100m Run
-rest 2 minutes b/w rounds-
Intermediate L1
6 Rounds
30 Single Unders
15 Box Assisted Pull Ups
20 Air Squats
100m Run
-rest 2 minutes b/w rounds-
Intermediate L2
6 Rounds
20-30 Double Unders
6-8 Pullups
30 Air Squats
100m Run
-rest 2 minutes b/w rounds-
Team Workout (Time)
‘Emily Lite’
12 Rounds, with a partner
30 Double-unders
15 Pull-ups
30 Air Squats
100m Run
Here partners will swap after full rounds. Partner A starts and completes a full round while partner B rests. As soon as Partner A finishes, Partner B begins their round and Partner A rests. Partners will swap after full rounds until all 12 rounds are complete.
Extra Accessory
Upper Accessory (Checkmark)
Banded Face Pulls
3×15 reps