CrossFit Illuminati – CrossFit
Warm-up
A. General
See Part A.
B. Mobility/Activation
2 Sets:
15sec Dead Hang
-directly into-
10 Scap Pulls
-rest 30sec-
15 sec Handstand Hold on Wall
-directly into-
10 Handstand Scap Shrugs
-rest 1:00-
C1. Specific Metcon
5 HSPU Negatives -or- Pike HSPU negatives -or- Pushup Negatives
3 HSPU -or- workout mod
-then-
10 Kip Swings
2-3 Strict Pullups -or- 3-5 Ring Rows
3-5 Kipping/Butterfly Pullups -or- workout mod
3 CTB Pullups
-then-
3 HSPU -or- workout mod
3 CTB -or- workout mod
25’ Walking Lunge
Warm-up Game (Checkmark)
Farmers and Lumberjacks
()
Metcon
Metcon (Time)
10 Rounds for time
10 HSPU
10 CTB
*after each round, 100′ Walking Lunge -or- 25 Reverse Lunges
TC: 25 Minutes
Score: Time
Scaling Options
Beginner
6-8 Rounds
10 Elevated Bar Pushups
10 Ring Rows
*after each round, 25-50′ Walking Lunge -or- 6-12 Reverse Lunges
Intermediate L1
10 Rounds
10 Pike HSPU, Feet on box
10 Strict Band Assisted CTB
*after each round, 100′ Walking Lunge -or- 25 Reverse Lunges
Intermediate L2
10 Rounds
6 HSPU
6 CTB
*after each round, 100′ Walking Lunge -or- 25 Reverse Lunges
Extra Accessory
Accessory (Checkmark)
Shoulder Accessory:
Prone Shoulder Swimmers
3 x 20/20