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
@ 2x light DBs
5 DB Push Press
5 DB Push Jerks
-then-
8 DB S2OH @ workout weight
8 CTB -or- workout sub
Technique
Tech Tuesday (Checkmark)
CTB Skill Session
All levels
– Kip Swings
– Kip + Hip Pop
– Kip + Hip Pop + Pull
– Kipping PU (linked reps, can also be CTB here))
Intermediate/Adv
– Kipping CTB (pausing)
– Kipping CTB
– Butterfly CTB
TC: 14 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
As written
Metcon
Metcon (Time)
5 rounds for time
14 DB S2OH 2x 50/35 lbs
14 CTB
-Rest 1 minute b/w rounds-
TC: 15 Minutes
Score: Time
KG: 22.5/15
Scaling Options:
Beginner
5 rounds
10 DB S2OH @ 2×25/15 lbs
10 Jumping Pull Ups
-Rest 1 minute b/w rounds-
Intermediate L1
5 rounds
14 DB S2OH @ 2×35/25 lbs
14 Jumping CTB
-Rest 1 minute b/w rounds-
Intermediate L2
5 rounds
14 DB S2OH @ 2×35/25 lbs
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