CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Bike/Ski/Row/Run/JUmp rope 2 mins @Easy
B. Mobility
Standing wall lat stretch PNF
5 sec contract, 5 sec relax + stretch
https://youtu.be/mASpu46GO60
B. Activation
2 sets
10 pass throughs
10 Band pull aparts
20 Alternating wall facing shoulder taps
3-5 Kipping hspu or DB push press
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 10minutes
Min 1: 10 Bent over rows @heavy
Min 2: 10 HSPU
RX+ increase to strict hspu if possible to go unbroken
Score: HSPU reps
Scaling options
Beginner
Min 1: 10 Bent over rows @mod 3 sec down
Min 2: 10 DB Z Press @ Moderate
Z Press: https://youtu.be/_5Lg9Wc2KxA
Intermediate
Min 1: 10 Bent over rows @heavy
Min 2: 10 Piked box hspu
COMP
Min 1: 100′ Farmer Carry @mod
Min 2: 10 Incline DB press
Metcon
B: Metcon (Time)
For time
50-40-30-20-10
KB swings @24/16 Kg
Cal Bike/Row/Ski
Score: Time
TC: 25mins
Scaling options
Beginner
40-30-20-10-5
Russian KB swings @Moderate Kg
Cal Bike/Row/Ski
Intermediate
As Written
COMP
50-40-30-20-10
KB swings @24/16 Kg
Cal Echo Bike
Extra Accessory
Metcon (Weight)
Zercher Carry
4 x 150’ @as heavy as possible
Rest as needed between sets
Goal: Upper back
This is programmed in order to improve your position in your Squat, Deadlift and all the weightlifting exercises. The load being largely in front of you increases upper back activation AND core activation.
You must be logged in to post a comment.