CrossFit Illuminati – CrossFit
Warm-up
A. General
0:30 Jumping Jacks
0:30 Push Ups / Knees
0:30 Supinated Ring Rows
0:30 Crossbody Toe Taps
0:15 High Knees
0:15 Low Box Jumps
-then-
200m Jog
B. Mobility
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 Strength
2×3 DB Bench building to starting load
-then-
0:15 Supinated Dead Hang
3 UB Chin Ups -or- workout mod
C. Specific Metcon
2 Rounds
5 Box Jumps (no rebound)
2 Shuttle Runs
Weightlifting
Strength (Weight)
3 sets
9 DB Incline Bench Press @ heavy
12 Strict Chin Ups
15 Banded Pull Apart
TC: 12 Minutes
Score: Weight on Bench
Scaling Options
Beginner
6 DB Bench @slow eccentric
10-12 Supinated Ring Rows
15 Banded standing angels
Intermediate
As written
Metcon
Metcon (Time)
For Time
40-30-20-10 Box Jumps 24/20″
*after each set, perform 10 Shuttle Runs (25’+25′)
TC: 15 Minutes
Score: Time
Scaling Options
Beginner
20-15-10-5
Box Step Ups @ 20/16″
*after each set, perform 8 No Touch Shuttle Runs (25’+25′)
Intermediate
As written
-or-
Scale Box Height for Athlete Safety
Extra Accessory
Weightlifting Accessory (Checkmark)
High Hang Clean Shrugs
4 x 8 @90-95% of 1RM Clean
Rest as needed between