CrossFit Illuminati – CrossFit
Warm up
A. General
AMRAP 5:
5 Machine Cals
10 Air Squats
0:15 Dead Hang
0:15 Scap Pullups
0:15 Hollow Hold
0:15 Arch Hold
B. Mobility
Squat + Thoracic Extension
Using a rig post for the thoracic reach, accumulate 10-15 reps either freestanding or to a medball, pausing and reaching in the bottom of the squat as shown in the video.
C1. Specific Strength
10 Back Rack Elbow Rotations
5 Back Squats w/3 sec pause in bottom
5 Front Squats
-then-3×2 Front Squats, building to 80% (starting weight)
C2. Specific Metcon
10 Tight Kip Swings
5 Kipping Knee Raise
5 Toes to Eye Level
3-5 TTB -or- workout mod
-then-
5 Slow Wall Facing Medball Front Squat, as close to the wall as possible without falling, at workout weight
-then-
5 Wallballs @ workout weight
3 TTB -or- workout mod
Weightlifting
Weightlifting (5 Rounds for weight)
Front Squat
5×3 reps @ ascending
*Begin @ 80%
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
5 x 3 @ 31×1 tempo
Intermediate
As written
Metcon
Metcon (AMRAP – Reps)
EMOM 12 minutes (4 Sets):
1- 45 sec Max Wallballs 20/14lbs
2- 30 sec Max Toes to Bar
3- 60 sec Max Cal Machine
TC: 12 Minutes
Score: Sum Total Reps
KG: 9/6
Scaling Options
Beginner
1- Max Wallballs @ light in 30sec
2- Max Hanging Knee Raise in 20sec
3- Max Cal Machine in 45sec
Intermediate L1
1- Max Wallballs @ 16/12lbs in 45sec
2- Max Toes to Eye Level in 30sec
3- Max Cal Machine in 60sec
Intermediate L2
1- Max Wallballs @ 16/12lbs in 45sec
2- Max TTB in 30sec
3- Max Cal Machine in 60sec
Accessory
Accessory (Checkmark)
Glute Accessory:
3 sets
8/8 Side Lying Clam Raises
25/25′ Banded Monster Walk