CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
400m Jog
-then-
2 rounds
5/5 Box Step Ups
10 Standing Band Press
5 Broad Jumps
B. Mobility/Activation (2 Min)
World’s Greatest Stretch
Complete 10 elbow taps + turn and reach per leg for a total of 20 reps.
C2. Specific Metcon (10 Min)
30 sec Bunny Hops ,
30 sec Jog in Place ,
-then-
100m Run
8-10 Box Jump Overs @ workout height
4-6 HSPU -or- workout mod
Metcon
Metcon (Time)
E3MOM x 7
200m Run
15 Box Jump Overs @ 24/20 in
10 HSPU
TC: 21 Minutes
Score: Sum Total Working Time
Scaling Options
Beginner
100m Run
10 Box Step Overs @ 18/14 in
10 Seated DB Press @ light
Intermediate L1
200m Run
15 Box Jump Overs @ 24/20 in
6-8 Pike HSPU, Feet/knee on box
Intermediate L2
200m Run
15 Box Jump Overs @ 24/20 in
4-6 HSPU
Extra Accessory
Accessory (Checkmark)
Upper Accessory:
5 Sets
8 DB Curl to Press @ mod
12 DB Overhead Tricep Extensions @ light-mod
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