CrossFit Illuminati – CrossFit

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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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