CrossFit Illuminati – CrossFit
Warm-up
A. General
200-400m jog
2 rounds
10-30 seconds Hollow hang on bar
3-5 Inch worm + push-up
5 Russian KBS
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Activation
3 sets
5 Heavy band rows
3-2-1 Bench press @ ascending
Weightlifting
Bench Press (1 rep max)
TC: 16 minutes
Score: Weight
Scaling Options
Beginner:
8 x 1 @ moderate
Intermediate & Perform
As written
Metcon
Metcon (Time)
5 rounds For time
20 KB Swings 24/16 KG
400m Run
TC: 18 minutes
Score: time
Scaling Options
Beginner
15 RKB swings @16/12 KG
200m Jog
Intermediate
20 KBS @ 16/12kg
400m run
Extra Accessory
Upper Accessory (Weight)
3 sets
8 Double DB Pullover
30-45 sec Hollow body hold
15 Banded Skull Crushers*
*Hold every rep for 2 seconds at peak contraction
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