CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
2-3 Sets:
5 Inchworms
30 Single Unders
10 Banded Strict Press
B. Mobility/Activation (2 Min)
Swimmer’s Stretch
1:30 of Pulses, moving shoulders in and out of maximal flexion. A PNF-style contract and relaxed feel can also be helpful in opening up the tissues in this stretch.
C. Specific Metcon (4 Minutes)
2 Sets:
4 SHSPU -or- workout mod
30 Double Unders -or- workout mod
Gymnastics
Strict HSPU Skill (Checkmark)
Tripod Focus
All levels:
– Handstand Hold
– Handstand Scap Shrugs
– Headstand Hold (wall supported)
– HSPU Slow Negatives
(above can be done piked w/feet on box)
Intermediate/Adv
– Kipping HSPU
– Strict HSPU
TC: 8 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x
AMRAP 5 minutes
8 Strict HSPU
60 Double-unders
-rest 2min b/w-
TC: 19 Minutes
Score: Sum Total Rounds + Reps
Scaling Options
Beginner
8 Seated DB Press @ 2×25/15 lbs
30-40 Single-unders -or- Penguin Taps
Intermediate L1
8 Pike HSPU
60 Single Unders
Intermediate L2
2-4 Strict HSPU
30-60 Double Unders
Extra Accessory
Shoulder Health (Checkmark)
Shoulder Health Accessory:
Straight Arm Band Lat Pull Downs
3 x 15 reps