CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5
30 Single Unders -or- Double Unders
5 Hollow Ups
5 Arch Ups
5 Broad Jumps
15sec Dead Hang
B. Mobility/Activation (2 Min)
Standing Band OH Press Accumulate 10-12 Reps
C1. Specific Weightlifting (5 Min)
@ empty barbell
10 Back Rack Elbow Rotations
5 Strict Press
5 Jerk Drives (can be performed with light loading as well)
5 Push Jerk
C2. Specific Metcon (8 Minutes)
10 Scap Pullups
10 Long & Tight Kip Swings
3-5 TTB timing drill, feet on box
3-5 Kipping Knee Raises
3-5 Toes to Eye Level
3-5 TTB
-then-
6-8 TTB
30 Double Unders -or- workout mod
Weightlifting
Push Jerk (Jerk
Build to Heavy Single
*Athlete’s choice on split or push)
TC: 12 Minutes
Score: Load
Scaling Options
Beginner
6×3 @ technical
Intermediate
As Written
Metcon
Metcon (Time)
8 rounds for time
12 TTB
50 Double-unders
TC: 12 Minutes
Score: Time
Scaling Options
Beginner
8 Rounds
8 Hanging Knee Raise
30 Single Unders -or- Penguin Taps
Intermediate L1
8 Rounds
12 Toes to Eye Level
50 Single Unders
Intermediate L2
8 Rounds
6-8 TTB
25-30 Double Unders
Extra Accessory
Murph prep
Running 8 x 200m run, RPE 7/10 (no weight vest)
Rest 1:00 between runs Gymnastics (no weight vest)
EMOM 10 minutes
Odd- 10-12 push ups
Even- 15-20 Air Squats
Accessory (Checkmark)
Shoulder Accessory:
Diagonal Pull Aparts
4 x 6/6 reps @ light band