CrossFit Illuminati – CrossFit
Warm-up
A. General
AMRAP 5:
30 Single Unders
10 Air Squats
10/10 Straight Leg March
10 Med Ball Strict Press @ light
B. Mobility/Activation
Rig Assisted Pole Pry
1:30-2:00 here, keep it active by shifting weight side to side, shifting hips forward and back.
C1. Specific Strength
10 Empty Bar Back Squats
-then-
4×1 Back Squats building to 80%
*emphasis on bracing against a neutral core
C1. Specific Metcon
@ workout weight med ball
5 Med ball Front Squats
5 Med Ball Push Press
-then-
10 Feet Together Air Squats
5/5 Eccentric Only Pistols
4-6 Pistols -or- workout modification
(any of the above can be performed with the support of the rig, holding onto a low gymnastics ring, or with a heavy band mounted on a pullup bar)
-then-
8 Wall Balls @ workout weight
30 Double Unders
6 Pistols
Weightlifting
Back Squat (Back Squat
5×1 rep @ ascending
*Begin @ 80%
)
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
5 x 1 @ 31×1 tempo
Intermediate
As written
Metcon
Metcon (3 Rounds for time)
E4MOM x 3
30 Wall Balls 20/14 lbs
60 Double-unders
20 Pistols
TC: 12 Minutes
Score: Time
KG: 9/6
Scaling Options:
Beginner
E4MOM x 3:
15 Wall Balls @ light
40 Single Unders -or- Penguin Taps
10 Narrow Stance Heel Elevated Squats
Intermediate L1
E4MOM x 3:
30 Wall balls @ 14/10lbs
60 Single Unders
20 Banded Pistols -or- Box Pistols
Intermediate L2
E4MOM x 3:
30 Wall balls @ 14/10lbs
40 Double Unders
10 Pistols
Extra Accessory
Post Chain Accessory:
DB Death March
3 x 50′ @AHAP
-rest 1 min between sets-