CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
400m Jog
-then-
2 Sets
8 Air Squats (2sec pause in bottom)
8/8 Light Single DB Strict Press
8 Light Med Ball Chest Pass w/ Partner
B. Mobility/Activation (2 Min)
Couch Stretch on Wall
1:00 Per Side
Explore different torso positions – chest up tall against the wall, chest down low towards the foot. Use this as a chance to open the hips and loosen the quads.
C. Specific Metcon (10 Minutes)
Thumbs Back Drill (check notes)
-then-
5 Light DB S2OH Arm 1
10 Air Squats
5 Light DB S2OH Arm 2
100m Run
-then-
5 DB S2OH Arm 1 @ workout weight
10 Air Squats
5 DB S2OH Arm 2 @ workout weight
100m Run
Weightlifting
Weightlifting (AMRAP – Reps)
Tall Kneeling Med Ball Chest Pass
8 x 20 sec @ light
-rest 60sec b/w-
Working across in weight, speed focus
TC: 10 Minutes
Score: Sum Total Reps
Scaling Options
Beginner/Intermediate
As Written
Metcon
Metcon (Time)
4 Sets, each for time
9 DB S2OH Arm 1 @ 1×50/35lbs
30 Air Squats
9 DB S2OH Arm 2 @ 1×50/35lbs
200m Run
-rest 1:30 b/w-
TC: 19 Minutes
Score: Sum Total Time
Scaling Options
Beginner
4 Sets, each for time
6 DB S2OH Arm 1 @ 1×25/15lbs
15 Air Squats
6 DB S2OH Arm 2 @ 1×25/15lbs
100m Run
-rest 1:30 b/w-
Intermediate
4 Sets, each for time
9 DB S2OH Arm 1 @ 1×35/25lbs
30 Air Squats
9 DB S2OH Arm 2 @ 1×35/25lbs
200m Run
-rest 1:30 b/w-
Extra Accessory
Core (Weight)
Core Rotation Accessory:
Half Kneeling Landmine Twist
5 x 6/6 @heavy