CrossFit Illuminati – CrossFit
Warm-up
B. Mobility/Activation
Up Down to Down Dog
Accumulate 10 reps, flowing back and forth and taking a few seconds at end range in each position.
C. Specific Metcon
10 Scap Pull Ups
10 Tight Kip Swings
-then-
3-5 Min of TTB Timing Drill
-then-
5 Kipping Knee Raise
5 Toes to Eye Level
-then-
6 Cal Row
6 TTB -or- workout mod
4 Cal Row
4 TTB -or- workout mod
Metcon
Metcon (Time)
For Time
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Row Calories
TTB
TC: 25 Minutes
Score: Time
Scaling Options
Beginner
For Time:
11-10-9-8-7-6-5-4-3-2-1
Row Calories
Hanging Knee Raise
Intermediate L1
For Time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Row Calories
Toes to Eye Level
Intermediate L2
For Time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Row Calories
TTB (1/2 reps, rounding up)
Extra Accessory
Core-Lower Accessory:
Copenhagen Plank
5 x 20 sec per side