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 , 170 SPM
30 sec Jog in Place , 170 SPM
-then-
100m Run (cadence focus)
8-10 Box Jump Overs @ workout height
4-6 HSPU -or- workout mod
Gymnastics
Gymnastics (Checkmark)
HSPU Skill
Eccentric Focus
All levels:
– Handstand Hold
– Handstand Scap Shrugs
– Headstand Hold (wall supported)
– HSPU Slow Negatives
(above can be done piked w/feet on box)
Intermediate/Adv
– Kipping HSPU (slow negative)
– Strict HSPU (slow negative)
TC: 8 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
As written
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
Upper Accessory (Weight)
5 Sets
8 DB Curl to Press @ mod
12 DB Overhead Tricep Extensions @ light-mod