CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec Bike or Row @increasing intensity
10sec hollow position + 5 V-ups
10 Prone pvc press
B.Mobility
Prayer stretch with foam roller
3 x 5-10 breaths while holding the stretch
Time:6:50—>
https://youtu.be/9LJDGUulS_8
C. Specific
2 sets
3 Burpees
10 BB push press
5 Cal sprint
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 10minutes
Odd: 10-15 Kipping HSPU
Even: 15/12 Cal Bike or Row
Score: Total reps (hspu + cals)
Scaling options
Beginner
EMOM 10
Odd: 10-15 Push-ups / hand elevated pu
Even: 10/8 Cal Bike/Ski/Row
Intermediate
EMOM 10
Odd: 10-15 Piked HSPU
Even: 12/9 Cal Bike/Ski/Row
ike
Metcon
B: Metcon (3 Rounds for time)
3 rounds, each for time
5 Rope climbs
20 Pistols
Rest 2mins between rounds
Score: Total time
TC: 20mins
Scaling options
Beginner
3 rounds, each for time
5 Floor rope climbs
20 High box step ups
Intermediate
3 rounds, each for time
3-5 Rope climbs
20 Box elevated Pistols
COMP
3 rounds, each for time
3-2-1 Legless Rope Climbs
12-10-8 Pistols
Rest 3 minutes between rounds
Extra Accessory
Metcon (No Measure)
3 sets of
3 rounds for time/quality
10 banded Push-ups
30 Double-unders
Rest 90 seconds between sets
These rounds are not for time. Make sure you perform good Push-ups with full lockout at the end.
In this phase we will work a little more with formats like that where your heart rate is higher in accessory to increase your comfort in that zone.