CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (4:00)
3 rounds
20 Jumping Jacks
20 Plate hops / Plate toe taps
B. MOBILITY / ACTIVATION (2:00)
15/15 Side bend lat pull in
C1. SPECIFIC (3:00)
2 sets
3 Scap pull ups, hold last rep for 10 sec
2 Strict pull ups / banded (easy) / Ring Rows
C2. Specific (Cnt’d)
5 Burpees
—
5 Hollow Ups
5 Knee Tucks
5 V-ups / Modification
()
Pull-ups (Strict pull ups
3 x Max Reps strict pull ups
rest 2-3 minutes between sets
)
Score: Total reps
TC: 10 minutes
Scaling Options
Beginner
3 x 5-8 reps with Band assistance / Ring Rows
Intermediate L1
3 x Max rep with band assistance (minimum 8 reps on first set)
Intermediate L2
3 x Max rep unassisted + 5-8 reps assisted with easy band
Metcon (Time)
METCON
3 rounds for time
30 Box jump over + step down @ 24/20″
30 Burpees
30 V-ups
TC: 16 minutes
Score: Weight
KG: N/A
Scaling Options
Beginner
20 Low Box / Plate jumps / Step ups
20 Down & Ups
20 Anchored sit ups
Intermediate
30 Box jump over + step down @ 24/20″
30 Burpees
30 Knee tucks
ACCESSORY / EXTRA (Checkmark)
3 sets
15 Reverse Hyper ext on GHD
10 W pulls
Posterior chain