CrossFit Illuminati – CrossFit
Warm-up
A. General
2 x
25’ Bunny hops
25’ Inchworm walks
Then
2 x
30 jumping jacks
10 V-ups / Knee tucks
B. Mobility
Wall slides
2×10
C. Specific (Jerk)
5 Strict Press
5 Jerk dips
5 Push press
5 Push jerk
D. Specific (Metcon)
Help athletes find their HSPU setup
2 sets
3 HSPU
3 TTB/modification
3 Box jumps with 3 bounds between each jump
Weightlifting
Push Jerk (5×3 building to 85% of your 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
4 HSPU
6 TTB
8 Box Jumps 24/20”
Score: Rounds & Reps
Scaling Options
Beginner
4 Assisted Push ups
6 Hanging knee raises
8 Step ups @ 20/16″
Intermediate L1
4 Reduced ROM HSPU
6 Swinging leg raises
8 Box Jumps @ 24/20
Intermediate L2
4 HSPU
6 TTB
8 Box Jumps @ 24/20
Extra Accessory
Upper Accessory (Checkmark)
3 sets
10 Ring rows
30 Banded Skull Crushers fast
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