CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
2 Rounds
30sec Hollow Ups
30sec Arch Ups
30sec Straight Leg Situps
30sec Ring Rows
30sec Burpees
B. Mobility/Activation (2 Min)
2 Sets:
15sec Dead Hang
-directly into-
10 Scap Pull Ups
-rest 30sec-
C1. Specific Strength (2 Min)
15 seconds Dead Hang w/ Hockey Grip
3-5 Hockey Grip Pullups, unweighted, focus alternating head movement, scap retraction, can also be box assisted here.
C2. Specific Metcon (7 Min)
@ light DBs
3 Burpee Deadlifts (Sumo stance, DBs in between the feet for the deadlift)
3 Double DB Snatch
3 Devil’s Press
-then-
10 Tight, Controlled Kip Swings
3-5 Kipping/Butterfly Pull Ups
-then-
3 Devil’s Press @ workout weight
5 CTB -or- workout mod
7 AbMat Situps
Gymnastics
Gymnastics (Weight)
Weighted Hockey Grip Pullup
Built to 6 Rep Max
TC: 10 Minutes
Score: Total Weight
Scaling Options
Beginner/Intermediate L1
Band Assisted Hockey Grip Pull Ups
4×8
Intermediate L2
Hockey Grip Pullup
4x 4-6
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
9 Devil’s Press 2×50/35 lbs
15 CTB
21 Abmat Sit-ups
TC: 16 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
6 Devil’s Press @ 2×25/15 lbs
9 Ring Rows
12 Abmat Situps
Intermediate L1
9 Devil’s Press @ 2×35/25 lbs
15 Jumping CTB
21 Abmat Situps
Intermediate L2
9 Devil’s Press @ 2×35/25 lbs
6-8 CTB
21 Abmat Situps
Extra Accessory
Post Chain (Checkmark)
Post Chain Accessory:
Weighted GHD HIp Extensions
3×8 reps @ heavy