CrossFit Illuminati – CrossFit
Warm-up
A. General
EMOM 6
odd- Row 45 seconds
even- 3 Inchworm push ups + 6 Plank shoulder taps
B. Mobility
PNF box lat stretch
https://youtu.be/t_geZRV2oUA?si=rr52uyoGEDserpP0
Gymnastics
HSPU Skill (Checkmark)
Int/Adv Progression:
-Handstand Hold
-Headstand Hold
-Negative + Headstand Hold
-Negative + Knees to Elbows
-Negative + Kip & Press
Beginner Progression
– Feet/Knees on Box Pike Handstand Hold
– Feet/Knees on Box Pike Headstand Hold
– Negatives + Hold
– Negatives + Press
TC: 10-12 Minutes
Metcon
Metcon (Distance)
4 rounds of
4 minutes
8 HSPU
8 Burpee over Erg
max Row Distance remaining time
-rest 2:00 b/w-
TC: 24 Minutes
Score: Total distance
Scaling Options
Beginner
4-6 DB Z-Press @light-mod
6 Burpees
max cal row
-rest 2:00 b/w-
Intermediate L1
4-6 Box PIke HSPU or HSPU Negatives
8 Burpee over Erg
max cal row
-rest 2:00 b/w-
Intermediate L2
4-6 HSPU
8 Burpee over Erg
max cal row
-rest 2:00 b/w-
Extra Accessory
Post chain (Checkmark)
Banded glute bridge + pull down
3 x 10 @ slow and controlled