CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
‘Pizza Game’
CrossFit Warm Up Games (“Pizza Game”)
Play for 5 Minutes, use 3 abmat situps + 10 Second Plank Hold as penalty to re-enter game.
B. Mobility/Activation
1:30 KB Child’s Pose
Palms face down on the handle of one KB, head through the window of the arms, pressing down lightly, then relaxing, PNF style
-then-
10/10 Light Half Kneeling KB Bottoms Up Press
Sub in light DBs or even change plates as needed
C1. Specific Strength
@ light KB
3/3 Roll to Support
3/3 Half Turkish Get Ups
3/3 KB OH Rear Step Lunges
2/2 Full Turkish Get Ups
C2. Specific Metcon
@ workout weight DBs
5 Cal Bike / Row
10sec Pushup Plank Hold
5 DB Deadlifts
20sec DB Farmers Carry Standing March
50m DB Farmers Carry
5 Cal Bike / Row
Weightlifting
Core Stability (Weight)
Turkish Get Up
4×3/3 @ Technical Loading
TC: 12 Minutes
Score: Weight
Scaling Options
Beginner/Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
20/16 Cal Bike / Row
30 Sec Pushup Plank Hold
100m Farmers Carry @ 2×50/35lbs
TC: 15 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
AMRAP 15:
12/8 Cal Row / Bike
30 Sec Elevated Pushup Plank Hold
50-75m Farmers Carry @ 2×25/15lbs
Intermediate
AMRAP 15:
20/16 Cal Row / Bike
30 Sec Pushup Plank Hold
100m Farmers Carry @ 2×35/25lbs