CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rounds
30 sec Row/Bike/Ski or 200m Run @Easy
10-30 seconds Hollow hang on bar
3 Inch worm + push-up
B. Mobility
wall slides
2×10
C. Activation
3 sets
-5 Tall kneeling Banded Angels
-5 Pike Push ups:
Advanced: On box
Int: On ground
Beg : Banded: https://youtu.be/qeyrmuNnsfc
Gymnastics
Gymnastics (AMRAP – Reps)
1. Max rep Wall facing HSPU
then
2. 3 x 60% of your max rep
TC: 15 minutes
Score: Max reps
Scaling Options
Beginner
4 x 6-8 Push ups (assisted if needed)
Intermediate
Pike HSPU on box
then
3 x 60% Max rep
Perform
As written
Metcon
Metcon (3 Rounds for reps)
3 rounds for reps
1 min Crossover singles
1 min TTB
1 min Cal Row
1 min Rest
TC: 12 Min
Score: Reps
Scaling Options
Beginner
1 min Single unders
1 min Anchored situps
1 min Cal Row
1 min Rest
Intermediate
1 min Crossover singles/double unders
1 min TTB/ Swining leg raises
1 min Cal Row
1 min Rest
Perform
3 rounds
1 min Crossover singles or DU
1 min GHD sit-ups
1 min Cal Row
1 min Rest
Extra Accessory
Shoulder Health (Checkmark)
3 x 15 Banded Angels