CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (7:00)
3 rounds
Easy 200m Jog / 1:00 Machine
7 Inchworm push ups / Knee push ups
7 Plank to downward dog
10 Calf Pedals
B. MOBILITY / ACTIVATION (6:00)
5/5 Split Squats
5 Scap pull ups
10 Band tricep push downs
10-20 sec hollow body hold / Tuck hold
C. SPECIFIC (6:00)
Pull ups & Push ups
2-3 minutes
Get athletes to find appropriate band & modification for pull ups & push ups as needed
Machine
Test Calories
Athletes perform their number of calories to see how much time it take and the RPE
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METCON (Checkmark)
12 rounds, for Quality
3 Strict pull ups
7 HR Push ups
10 Reverse lunges
30 sec Hollow Hold
Cal Row/Bike 15/12 Cals/Ski 12/10
TC: 30 minutes
Score: Checkmark
KG: N/A
Scaling Options
Beginner
10 rounds
6 Ring Rows
6 Knee Push ups
6 Reverse lunges
30 sec Front plank hold (hands or elbows)
30 sec Row / Bike / Ski
Intermediate
10 rounds
1-3 Strict pull ups / Band assisted as needed
7 Push ups
10 Reverse lunges
30 sec Hollow Hold / Elbow plank hold
Row / Bike 15/12 Cals / Ski 12/10 Cals
ACCESSORY / EXTRA (No Measure)
5 x 10-15 Frog Pump
Posterior chain
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