CrossFit Illuminati – CrossFit
Warm-up
A. General (7 Min)
Line Drills, out and back 25-50ft each, depending on available space:
– Side Shuffle
– High Knees
– Butt Kickers
– Carioca
– Fast Feet
– Back Pedal
– Shuttle Runs
(feel free to add/substitute any that suit your group)
B. Mobility/Activation (3 Min)
Scap Pullups
2x 6-12, rest 1 min b/w
Focus on pressure through the pinkies, then pulling shoulders away from the ears, down the body, through the scaps, then returning to a full passive hang before initiating the next rep.
C2. Specific Metcon (6 Min)
5-7 Ring Rows
100m Run
5-7 Banded Strict Pull Ups
100m Run
3-5 Strict Pull Ups -or- workout mod
100m Run
Metcon
Metcon (AMRAP – Reps)
‘Strict Nicole’
AMRAP 20 minutes
400m Run
Max UB Strict Pull-ups
Run Subs:
400m Run = 500m Row = 30/24 Cal Bike
TC: 20 Minutes
Score: Total Strict Pull Ups
Scaling Options
Beginner
200m Run
5-8 Box Assisted Pull Ups -or- 10 Ring Rows
Intermediate
400m Run
Max Light Band Strict Pull Ups
Power
500m Row (Time)
Max Effort 500m Row
TC: 3 Minutes
Score: Time
Scaling Options
Beginner/Intermediate
As written
Extra Accessory
Core (Checkmark)
Hollow Body Hold on GHD
5 x 30 seconds
-rest 2:00 b/w-