CrossFit Illuminati – CrossFit
Warm-up
A. General
1 min Row @easy
10 sec Ring support hold (top of dip)
5 Pike push ups
45 sec Row @moderate
10 sec Bottom of ring dip hold @ assisted or not
5 Strict press @ empty bar
30 sec Row @hard
B. Activation
45 seconds/ side, barbell front rack stretch
2 rounds
8/8 Band lat pull down
4 x 1 & 1/2 strict press
Weightlifting
Shoulder Press (4 x 15 @ 65%
)
TC: 13 min
Score: Weight
Scaling Options
Beginner
4 x 6-8 @ RPE 5-6
Intermediate
As written
Perform
Strict Press
10 x 10 @ 65%
Rest 60 seconds between sets
Metcon
Metcon (Checkmark)
EMOM 21 minutes
Min 1- 50 DU
Min 2- 10 HSPU
Min 3- 10 C2B
TC: 21 Min
Score: Checkmark
Scaling Options
Beginner
Min 1- 30-50 Single-unders
Min 2- 10 Hand elevated push ups / Band assisted push ups
Min 3- 10 Ring Rows
Intermediate L1
Min 1- 30-50 DU
Min 2- 10 Pike HSPU, feet/Knees on box
Min 3- 10 Jumping C2B
Intermediate L2
Min 1- 30-50 DU
Min 2- 10 Pike HSPU, feet/Knees on box
Min 3- 7-10 Pull ups
Perform
EMOM 21
Min 1- 15/12 Cal Ski
Min 2- 10 HSPU
Min 3- 10 CTB
Extra Accessory
Core (Checkmark)
3 sets
50/50’ side Suitcase Carry
10 Hollow body rocks
5/5 Bird dog + DB row
()
You must be logged in to post a comment.