CrossFit Illuminati – CrossFit
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
SLIPS (No Measure)
Warm-up
A . Mobility/Activation
Banded Cat Cow
Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension.
B1. Specific Metcon
5 Straight Leg Sit Ups
5 Weighted Sit-ups @ light
-then-
5 DB Deadlifts @ light
-then-
3 Weighted Sit-ups @ workout weight
5 DB Deadlifts @ workout weight
20 Double Unders -or- workout mod
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x
AMRAP 4 minutes
8 Weighted Situps 1×50/35lbs
12 DB Deadlifts 2x 50/35lbs
60 Double-unders
-Rest 2 minutes b/w-
TC: 22 Minutes
Score: Total Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
4 x AMRAP 4
8 Abmat Situps
10 DB Deadlifts @ 2x 25/15lbs
30 Single Unders -or- Penguin Taps
-Rest 2 minutes b/w-
Intermediate
4 x AMRAP 4
8 Weighted Situps @ 1×35/25lbs
12 DB Deadlifts @ 2x 35/25lbs
60 Single Unders -or- 30 Double Unders
-Rest 2 minutes b/w-
Perform
4 x AMRAP 4
12 TTB
8 Box step ups @ 2 x 50/35 lbs
60 Double unders
-Rest 2 minutes b/w-
Extra Accessory
Post Chain (Checkmark)
3-5 sets
10 Hip extensions
20 Standing banded T*
Goal: Post chain strength