CrossFit Illuminati – CrossFit
Warm-up
A. General
2 Rounds
60 seconds Row/Bike/Run/Ski @Easy
3 Inch worms
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific
3 sets
20 sec Butt kicks or straight legged row
5 Scap pulls + 3 Beat swings
Gymnastics
A: SLIPS (Checkmark)
Metcon
B: Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
TC: 20 min
Score: Number of Pull Ups
Scaling Options
Beginner
200m Run or Row 250m
Max Assisted Pull Ups
Intermediate
400 meter Run or Row 500m
1-5 unassisted pull ups
5-10 Jumping Pull ups
Perform
N/A
Extra Accessory
Core (3 Rounds for time)
Hollow body Hold
3 x Max time
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