CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3mins
12 In and out squats
20 Plate Jumps
20 Jumping lunges
B. Mobility
1 minute child’s pose
C. Specific (Before the Metcon)
2 sets
1 Chin up negative
5/5 Banded Cheerleader (3sec pause)
10 alternating or 5/5 pistol progression:
-High box step up
-Box supported pistol
-Pistol or weighted pistol
https://youtu.be/ztQRlsR44M8
Gymnastics
A: Metcon (No Measure)
10 rounds
1 Rope climb @15′
10 pistols
Rest 30sec
Score: For quality, no score
TC: 15mins
Scaling options
Beginner
10 rounds
2 Floor supported rope climbs
10 Air squats*
*Close stance
Intermediate
10 rounds
1 Rope climb @10′ or 3-5 Strict Chin ups
10 Box supported pistols
COMP
For quality
10 rounds
10 GHD Sit-ups
10 Pistols
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
25′ DB Front rack walking Lunges 2×50/35lbs
8 DB facing Burpees
25′ DB Front Rack Walking Lunges 2×50/35lbs
4 Bar Muscle-ups
Score: Rounds + reps
Scaling options
Beginner
Amrap 20 minutes
25′ Front rack walking Lunges @2xlight
6-8 DB facing Burpees
25′ Front Rack Walking Lunges @2xlight
4 Jumping CTB @2 sec down
Intermediate
Amrap 20 minutes
25′ Front rack walking Lunges @2×35/25
8 DB facing Burpees
25′ Front Rack Walking Lunges @2×35/25
4 CTB
COMP
As written
Extra Accessory
Metcon (No Measure)
D-ball hug @heavy
5 x 30 seconds hold
Rest 60 Seconds between sets
Post chain strengthening
– Aim to maintain a vertical position.
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