CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. General
2 Rounds
5 Up Downs / Burpees
5 Pushups/Knee Push Ups
3 Strict Pull Ups/Ring Rows
10 Air Squats
0:30 Down Dog
B. Mobility
Rig Assisted Pole Pry, active weight shifts side to side
1:30-2:00
https://www.youtube.com/watch?v=TBHuwxyyBdI
C. Specific Metcon
10 Scap Pulls
5 Kip Swings
2-3 Burpee Pullups or scale
-then-
5/5 Single DB strict press @ light
5/5 Single DB Push Press @ light
5/5 Single DB push jerk @ light
5/5 Single DB push jerk @ WOD weight
Back Squat (5×4 @ ascending, beginning @ 70%)
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
5 x 4 @ 31×1 tempo
Intermediate
As written
Metcon (Time)
5 rounds for time
8 Burpee Pull Ups
8/8 Single DB S2OH @ 50/35lbs
RX+ 70/50lbs
TC: 14 Minutes
Score: Time
KG: 22.5/15
Scaling Options
Beginner
5 rounds for time
6 Burpee jumping pull ups (Rings)
6/6 Single DB S2OH @ 25/15lbs
Intermediate
5 rounds for time
6 Burpee Pull Ups
8/8 Single DB S2OH @ 35/25lbs
Accessory / Extra (Checkmark)
Post Chain/Midline:
4 rounds for quality
10 Barbell Hip Thrusts
30 sec/side Side plank