CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 sets
30sec Bike/Row/Ski/100m Run
10 Wall Balls
10 Banded T pull aparts
B.. Mobility
60sec Rotating scorpions
C. Bar mu Drills
Everyone:
10 Scap pull + hollow body
https://youtu.be/iu7CjzonbZE
3 sets
Beginner:
5-7 Kipping swings
5-7 Jumping CTB*
*Focus on timing the positions of arch to hollow
Intermediate:
4-8 Hip to Bar
Advanced:
3-5 Explosive Arch to Hollow + hip to bar
https://youtu.be/qXWM8cvcylk
1-3 Bar muscle ups:
Regular, weighted, jumping
Metcon
A1: Metcon (AMRAP – Rounds and Reps)
AMRAP 7minutes
12 Thrusters 95/65lbs
12/10 Cal Row or Bike
Rest 3 minutes
A2: Metcon (AMRAP – Rounds and Reps)
AMRAP 7minutes
6 Thrusters 135/95lbs
6 Bar muscle ups
KG: 40/30 & 60/40
Score: Rounds & reps (2 scores)
TC: 17mins
Scaling options
Beginner
Amrap 7
12 DB Thrusters @Light
8/6 Cal Row
Rest 3 minutes
Amrap 7
6 DB Thrusters @Moderate
6 DB Bent Over Row @Moderate
Intermediate
Amrap 7
10 Thrusters @75/45
10 Cal Row
Rest 3 minutes
Amrap 7
6 Thrusters @95/75 lbs
6 C2B
COMP
As written
Accessory
B: Metcon (No Measure)
3 sets
10/arm DB Row on bench
10/leg Side lying clam raise
Score: For quality
TC: 10mins
Beginner, Intermediate & COMP
As written
()
()
Extra Accessory
Metcon (3 Rounds for calories)
3 sets
Max calorie on Assault/ Echo bike in 30 seconds
Rest 2 minutes between effort
Just for fun 😉
You must be logged in to post a comment.