CrossFit Illuminati – CrossFit
Warm-up
A. General
1 Shuttle run
12lunges
3 Shuttle runs
3 Inchworms
6 Shuttle runs
12 Wall balls
(25 +25’ = 1 rep)
B. Mobility/Activation
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Metcon Specific
2 sets
3 Front rack elbow rotations
3 strict press
3 push press
3 front squats
3 Thrusters
Turkish Get Up
Metcon
Metcon (Time)
8 Rounds for time
4 Thrusters 135/95lbs
8 Wall Balls 20/14lbs @ 12/10′
12 Box Jumps 24/20”
TC: 12 mins
Score: Time
KG:9/6
Scaling Options
Beginner
4 Thrusters @ 45/35lbs
8 Wall balls @ light
12 Plate jumps/ Step ups
Intermediate
4 Thrusters @ 115/75
8 Wallballs @ 20/14 @ 10/9’
12 Box jumps @ 24/20”
Extra Accessory
Core (Checkmark)
Hollow rock
Accumulate 100 reps
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