CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2mins Easy Row, Bike, or Run
B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Activation
2 sets
5/5 Single leg broad jump
5 Scapular car rotations/Direction
5 Beat swings
5 Cal Row
*Choose certain athletes and work on their pull-ups with them. The beat swing is a great place to observe efficiencies
Metcon
A: Metcon (7 Rounds for reps)
7 rounds
1 min Sit-ups
1 min Cal Row
1 min Burpee to target
1 min Pull-ups
1 min rest
KG:
22/16 DB
Score: Total reps
TC: 34mins
Scaling options
Beginner
7 rounds
1 min Sit-ups
1 min Box step-up overs @24/20″
1 min Burpee
1 min Jumping pull-ups with controlled descent
1 min rest
Intermediate
7 rounds
1 min Sit-ups
1 min Box step-up overs @1×35/25lbs + 24/20″
1 min Burpee to target
1 min Assisted Pull-ups
1 min rest
Extra Accessory
Metcon (No Measure)
3 rounds, not for time
25′ Front Rack DB walking lunges @2x 50/35 lbs
25 Back extensions
Goal: Post Chain Strength Endurance
Move well and with intention, this is for quality.