CrossFit Illuminati – CrossFit
Warm-up
A. General
2 minutes Row or Bike
10 rotating scorpions
20 hollow rocks
B. Mobility
Banded wrist rocks
2 sets of 10 -15reps/wrist, hold every stretch for 2-3 seconds
https://www.facebook.com/SquatUniversity/videos/1240319159401488/?v=1240319159401488
C. Specific
2 sets
10 Alternating curtsy lunges
10 Barbell elbow rotations
5/5 Single leg RDL’s
Metcon
Metcon (Time)
For Time
Buy in: 100/85 Cal Bike
5 rounds
5 Box jumps 36/30″
15 Hang cleans 155/105 lbs
Buy out: 100/85 Cal Bike
Bike subs:
100/85 Cal row
80/65 Cal ski
1200/1000m run
TC: 32 minutes
Score: Time
KG: 70/50
Scaling Options
Beginner
Buy in: 6 min Cal machine
5 rounds
5 Box jumps @20/16″
15 Hang cleans @65/45 lbs
Buy out: 6 min Cal machine
Intermediate
Buy in: 85/75 Cal Bike
5 rounds
5 Box jumps @30/24″
15 Hang cleans @125/85 lbs
Buy out: 85/75 Cal Bike
Perform
Buy in: 100 Cal Echo Bike
5 rounds
5 Box jumps @36/30″
15 Hang cleans @155/105 lbs
Buy out: 100 Cal Echo bike
Team Version (Time)
In teams of two,
You go I go for 10 Calories each,
swap partner every
round, tag partner after each round
For time
100 Cal machine
into
10 rounds
8 Hang power cleans 95/65 lbs
8 Box clear overs 24/20”
100 Cal Machine
into
10 rounds
8 Hang power Snatch 95/65 lbs
8 Step-up overs 24/20”
100 Cal Machine
TC: 40 minutes
Extra Accessory
Accessory (Weight)
Single leg, single arm russian KB swing
4 x 10/10
()
You must be logged in to post a comment.