CrossFit Illuminati – CrossFit
Warm-up
A. General
4 sets
-50’ Skip (25/25)
-15sec Downward dog
Skip drills you can choose from:
– A Skip
– Butt kicks
– High knees
– Forward shuffle
B. Activation
1 set
– 8 alternating Bird Dogs
– 8 pausing ring rows*
– 8 hollow rocks
– 8 Behind the neck prone pvc press
*pause 2sec when chest reaches knuckles
C. Specific Progression
Help intermediate and Beginner athletes find their modification and loading. They should be able to hit at least 10 reps in their working section.
Then
5 min EMOM
– Beginners: practice modification
– Advanced: 3-5 SHSPU
Gymnastics
50 Strict HSPU (AMRAP – Rounds)
Get to 50 Strict HSPU in as little sets as possible
TC: 12 minutes
Score: number of sets (the lower the better)
Scaling Options
Beginner:
7-10 x 5 Band Assisted push ups
Intermediate:
Get to 30 strict reduced ROM HSPU
Perform
Get to 100 strict HSPU in as little sets as possible
*Add a deficit if your Max effort is 25 reps+
Metcon
Metcon (3 Rounds for time)
3 Rounds, each for time
800m Run
12 Devil’s press 2x 50/35 lbs
Rest 1 minute between rounds
TC: 20 minutes
Score: Each round for time
KG 25/15
Scaling options
Beginner
400m run
12 Devil’s press @ 25/15 lbs plate
Intermediate
800m run
12 Devil’s press @ 2x 35/25 lbs
Perform
N/A
Extra Accessory
Shoulder Health (Checkmark)
Banded archer row
3 x 10/10 reps
Goal: Post test shoulder health
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