CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds @increasing intensity on each round
-1 min Row or Bike or Run or Jumping jacks
-30s push up to downward dog
-5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
2 sets
10 glute bridges (hold top for 2sec)
5 Front rack elbow rotations
5 Thrusters @ tempo 3sec down
5 scap pulls + 5 Beat swings
3-5 CTB
Metcon
A: Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
KG: 40/30
Score: Time
TC: 20 minutes
Scaling options
Beginner
33-27-21-15-9 reps for time of:
Light thrusters
Jumping CTB
Intermediate
33-27-21-15-9 reps for time of:
75/55-lb. thrusters
Assisted CTB
COMP
3 rounds
10 CTB
7 Thrusters @115/75
Right into
6 rounds
5 Bar Muscle-up
5 Thrusters @115/75
Extra Accessory
Metcon (No Measure)
EMOM 10minutes
Odd: 20-30 Sky touches
Even: 3-7 Strict TTB
Goal: Core endurance
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