CrossFit Illuminati – CrossFit
Warm-up
A. General
Chipper:
20-40 Jumping Jacks
15-30 Straight Leg Situps
15-20 Toe Tap to Reach
10 Ring Rows
5 Inchworms
(6-7 minutes)
B. Mobility/Activation
2 Rounds
10 Hollow Body Lift Offs
10 Arch Body Lift Offs
C1. Specific Gymnastics
2 Rounds
0:20 Dead Hang
10 Scapular Pull Ups
C2. Specific Metcon
lightweight barbell
10 Push Press
10 Push Jerks
-then-
8 S2OH @ workout weight
8 CTB -or- workout sub
Strength
Turkish Get Up (5×3)
Metcon
Metcon (Time)
5 rounds for time
14 S2OH 135/95
14 CTB
-Rest 1 minute b/w rounds-
TC: 15 Minutes
Score: Time
KG: 22.5/15
Scaling Options:
Beginner
5 rounds
10 S2OH @ lightweight
10 Jumping Pull Ups
-Rest 1 minute b/w rounds-
Intermediate L1
5 rounds
14 S2OH @ 95/65
14 Jumping CTB
-Rest 1 minute b/w rounds-
Intermediate L2
5 rounds
14 DB S2OH @ 95/65
6-8 CTB
-Rest 1 minute b/w rounds-
Extra Accessory
3 sets
15 Wide Grip Barbell Bicep Curls @ 45/35 lbs
20 Band Pull Aparts