CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Plyo Box Musical Chairs’
Set up your plyo boxes in a line, with one less box than athletes in your class. Start some music and have athletes jog in a circle around the line of boxes. Randomly pause the music while each athlete attempts to have a seat on a box. The athlete that doesn’t make it on a box owes 10 Walking Lunges. Play until there is a winner, or about 5min if it’s a small class!
B1. Specific Gymnastics
10 Scap Pull Ups
10 Ring Rows w/slow eccentric
-then-
2-3 UB reps each of strict pullup and chin up -or- workout mod
B2. Specific Metcon
5/5 Box Step Ups
5 Low Box Jumps
-then-
@ 2 x light DBs
5 DB Strict Press w/2sec pause overhead
5 DB Push press
-then-
5 Box Jumps @ workout height
5 DB Push Press @ workout weight
Gymnastics
Gymnastics (AMRAP – Reps)
EMOM 15 minutes, alternating:
1) 5-7 Strict Pull Ups
2) 5-7 Strict Chin Ups
3) Rest
TC: 15 Minutes
Score: Total Reps
Scaling Options
Beginner
EMOMx15, alternating:
1) 5-7 Box Assisted Strict Pull Ups
2) 5 Ring Rows
3) Rest
Intermediate
EMOMx15, alternating:
1) 3-5 Jumping Pull Ups Slow Eccentric
2) 3-5 Jumping Chin Ups Slow Eccentric
3) Rest
Metcon
Metcon (Time)
For time
21-15-9
Box jumps 24/20″
DB Push Press 2×50/35lbs
TC: 10 Minutes
Score: Time
KG: 22.5/15
Scaling Options
Beginner
21-15-9
Box Step Ups @ 18/14″
Double DB Push Press @ 2×25/15lbs
Intermediate
21-15-9
Box jumps @ 24/20″
Double DB Push Press @ 2×35/25lbs
Extra Accessory
Accessory (Weight)
DB Bench Press @ mod-heavy
3 x 10 reps
Banded Standing Angels
3 x 15 reps