CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (4 min)
3 sets
30 sec Row
25/25’ Bottom up KB carry @ 1 x light, 90 degrees:
B. MOBILITY/ACTIVATION (2 min)
Tall kneeling side bend lat pull in
12/12
C. SPECIFIC (4 min)
5 Scap pull ups
https://youtu.be/EgCpCQ8c-kg?si=a0zS50Xb6RNUj4Vb
5 Beat swings
https://youtu.be/mB9j4YwdYhU?si=u4uA6XzBabMq5FTD
5 Kip swing
https://youtu.be/DallGHjO4ec?si=VSqN5Iy1yoJrkEF6
1-5 Kipping pull ups
1-2 Pull ups/Band assisted
C2. SPECIFIC (8 min)
1 set
5 Shoulder press
5 Dip holds
5 Pause Push press
—
Ramp up load for Push press
Pull-ups (E2MOM x 5
3 Strict Pull ups
Rest 15 seconds
6-9 Kipping Pull ups / C2B
)
TC: 10 minutes
Score: checkmark
KG: N/A
Scaling Options
Beginner
3 Band assisted Strict pull ups
Rest 15 seconds
6 Beat Swings
Intermediate
3 Band assisted Strict
Metcon (3 Rounds for time)
For time
42-30-18 (36-24-12)
Calorie Row
21-15-9
Push Press
Increase load each round
115/75, 135/95, 155/105 lbs
RX+ = 135-155-185 / 95-105-135
TC: 12 minutes
Score: Time
KG: 55/35, 60/43, 70/50
Scaling Options
Beginner
21-15-9
Cal Row
Push press @ 45/35 lbs, across
Intermediate
Round 1 = 75/55 lbs
Round 2 = 115/75 lbs
Round 3 = 135/95 lbs
ACCESSORY / EXTRA (Checkmark)
Archer rows
3 x 12/12