CrossFit Illuminati – CrossFit
Warm-up
A. General
Circle run warm up
B. Mobility/Activation
Spiderman Lunge
5-10/side, focus on reaching the elbow to the instep of the forward foot.
C1. Specific Metcon
20sec Dead Hang
10 Scapular Pull Ups
10 Kip Swings
2-3 Strict Pull Ups -or- 3-5 Ring Rows
3-5 Kipping/Butterfly Pull Ups -or- box pull ups
3 CTB Pull Ups
C2. Specific Metcon cont’d
@ empty barbell
2 x 5 RDLs, increasing load
-then-
2-3 sets of 5 Deadlifts, building to workout weight
-then-
5-7 Bar Facing Burpees
5-7 CTB -or- workout mod
5-7 Deadlifts @ workout weight
Weightlifting
Bent Over Row (5×8 building to 70% of 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
15 Bar Facing Burpees
15 CTB
15 Deadlifts 225/155 lbs
TC: 15 Minutes
Score: Rounds + Reps
KG: 102/70
Scaling Options:
Beginner
10 Burpees
10 Box Assisted Pull Ups
10 Deadlifts @ 95/65 lbs
Intermediate L1
15 Bar Facing Burpees
15 Jumping CTB
15 Deadlifts @ 135/95 lbs
Intermediate L2
15 Bar Facing Burpees
6-8 CTB/Pull ups
15 Deadlifts @ 155/105 lbs
Extra Accessory
Half Kneeling Banded Twist
5 x 8/8 reps