CrossFit Illuminati – CrossFit
Warm-up
A. General
2-3 Rounds
0:30 Single Unders
5/5 Active Spiderman Lunges
0:15 Dead Hang (foot supported as needed)
B. Mobility
Couch Stretch on Wall
1:30-2:00 Per Side
Explore different torso positions – chest up tall against the wall, chest down low towards the foot.
C. Specific
10 Scap Pulls
5 Kip Swings
2-3 Strict Pull Ups -or- 5 Ring Rows
-then-
25’ Walking Lunge @ bodyweight
-then-
20 Double Unders -or- modification
5 Pullups -or- modification
25’ DB Front Rack Walking Lunge @ workout weight
Metcon
Metcon (Time)
4 rounds
80 Double-unders
16 Pull-ups
50′ DB Front Rack Walking Lunges 2×50/35 lbs
TC: 14 Minutes
Score: TIme
KG: 22.5/15
*Sub 14 Reverse Step Lunges for Walking Lunges if space is limited.
Scaling Options:
Beginner
4 rounds
40 Single Unders -or- Penguin Taps
10 Jumping Pull Ups -or- Ring Rows
25′ Walking Lunge @ Bodyweight
Intermediate L1
4 rounds
80 Single Unders
16 Jumping or Box Pullups
50′ DB Front Rack Walking Lunge @ 2×35/25lbs
Intermediate L2
4 rounds
50 Double-unders
8 Pull-ups
50′ DB Front Rack Walking Lunge @ 2×35/25lbs
Team Workout (Time)
In teams of 3, one teammate working at a time:
30 Machine Cals Per Athlete
20 Machine Cals Per Athlete
10 Machine Cals Per Athlete
TC: 15 Minutes
Score: TIme
Scaling Options:
Beginner
Deduct 5-10 Cals per set
Intermediate
As Written
Extra Accessory
Upper Accessory (Checkmark)
10-9-8-7-6-5-4-3-2-1
Barbell Upright Row
Standing Landmine Press