CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Bring Sally Up’
with Box Step Ups
To the tune of:
Bring Sally Up with Timer
Perform a box step up every time the song says ‘Bring Sally Up’ and step down every time the song says ‘Bring Sally Down’
B. Mobility/Activation
Front Rack Stretch on Box
Accumulate 1:30, pushing into the box with the elbows while keeping the ribs down, relaxing, and finding more range. Contracting is the focus, PNF style.
Overhead Stretch on Box
Accumulate 1:30, same principles as above.
C1. Specific Metcon
@ empty barbell
5 Good Mornings
5 Back Squats, 3 sec pause in bottom
5 Front Squats
5 Strict Press
5 Push Press
5 Thrusters
-then-
3-5 Thrusters at each of your 4 workout loads
C2. Specific Metcon, cont’d
6 Burpees
6 Box Step Overs
4 Box Jump Overs
4 Burpee Box Jump Overs
-then-
3 Thrusters @ starting load
5 Burpee Box Jump Overs
Metcon
Metcon (Time)
For Time
9 Thrusters 135/95 lbs
21 Burpee Box Jump Overs 24/20″
-Rest 1 Minute-
12 Thrusters 115/85 lbs
15 Burpee Box Jump Overs 24/20″
-Rest 1 Minute-
15 Thrusters 95/65 lbs
12 Burpee Box Jump Overs 24/20″
-Rest 1 Minute-
21 Thrusters 75/55 lbs
9 Burpee Box Jump Overs 24/20″
TC: 18 Minutes
Score: Time
KG: 61/43, 52/39, 43/30, 34/25
Scaling Options
Beginner
For Time:
4 Rounds
10 Thrusters @ technical
10 Burpee Box Step Overs @ 18/14″
-Rest 1 Minute b/w rounds-
Intermediate
9 Thrusters @ 95/65 lbs
21 Burpee Box Jump Overs @ 24/20″
-Rest 1 Minute-
12 Thrusters @ 85/60 lbs
15 Burpee Box Jump Overs @ 24/20″
-Rest 1 Minute-
15 Thrusters @ 75/55 lbs
12 Burpee Box Jump Overs @ 24/20″
-Rest 1 Minute-
21 Thrusters @ 65/45 lbs
9 Burpee Box Jump Overs @ 24/20″
Extra Accessory
Core Accessory
3 sets
12 Landmine Twists @ mod-heavy
12 Hanging Banded Knee Raises