CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
200 m run
Medicine Ball toss
Pair up members and they can throw reps of within a time window of:
– Chest pass
– Overhead pass
– Wall Ball Pass
– Split stance toss (rotational)
– etc
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
Jerk Drills
2 sets
– 5 Strict press
– 5 Push press
– 5 Push jerk
–
Weightlifting
A: Push Jerk (7 x 3 @ascending)
TC:14 min
Score: Weight
Scaling Options
Beginner
Push Press
7×3
Intermediate & Perform
As Written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
80 Double-unders
40 WallBalls 20/14 lbs
40 TTB
KG: 9/7 KG
TC: 14 min
Score: Rounds and Reps
Scaling Options
Beginner
60 Single unders
30 Wall Balls @Moderate
30 PVC to toes
Intermediate
20-60 DU
40 Wall Balls 14/10lbs
30-40 Toes to eye level
Perform
80 Double unders
40 Wall Balls 30/20 lbs
40 TTB
Extra Accessory
Metcon (No Measure)
Banded Pike pull hold
Accumulate 3mins