CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
2 Sets
12 Arm Circles Forward
12 Arm Circles Backward
15sec Dead Hang
5 Broad Jumps
8-10 Box/Bench Dips
B. Mobility/Activation (2 Min)
PVC Prone Press
Accumulate 10 Reps
Shoulder Extension Bridge
Accumulate 3-5 Reps
C1. Specific Weightlifting (3 Min)
Warm up to working weight
5 Light DB Z-Press Arm 1
5 Light DB Z-Press Arm 2
C2. Specific Metcon (10 Minutes)
The below linked progression covers both the Spanish Wrap and J-Hook in the following formats:
– Seated to Standing
– Seated to standing + 1 Pull
https://youtu.be/eqiiEWioZcI
-then-
10sec Ring Top Support
10sec Ring Bottom Support
3-5 Ring Dip Negatives
3-5 Ring Dips -or- workout mod
Ring dip modifications: https://youtu.be/rZ91O0bXJ2k?si=U4xsRi09uHAH-EMT
Weightlifting
Weightlifting (Weight)
Single Arm DB Z-Press
2-2-2-2-2 reps per arm @ heavy
TC: 10 Minutes
Score: Total Weight
Scaling Options
Beginner
5×2 per Arm @ technical
Intermediate
As Written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 minutes
15 Ring Dips
3 Rope Climbs
200 m Run
TC: 14 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
10 Feet Assisted Box or Ring Dips
3 Laying-to-Standing Rope Pulls
100 m Run
Intermediate L1
15 Banded Ring Dips -or- 5-7 Ring Dip Negatives
3 1/2 Rope Climbs
200m Run
Intermediate L2
5-7 Ring Dips
1-2 Rope Climbs
200 m Run
Extra Accessory
Post Chain (Checkmark)
Post Chain & Shoulder Accessory:
GHD Y-Raises
5 x 12 @ very light
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