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 upside down kb press
5 Cal Row
Metcon
A1: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 Cal Machine
10 Slam Balls 50/30 lbs
Rest 2 minutes
A2: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 DB Clean 1×50/35 lbs
10 burpees to target
Rest 2 minutes
A3: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 Goblet Squats 1×50/35 lbs
10 DB shoulder to OH 1×50/35 lbs (5/5)
KG: 22.5/15 KG
TC: 34 min
Score: Total Rounds and Reps
Scaling Options
Beginner
10 Cal Machine
10 slam balls @ Moderate
10 DB Cleans @ moderate
6 burpees
10 Goblet Squats @ Moderate
10 DB shoulder to OH @ Moderate (5/5)
Intermediate
10 Cal Machine
10 slam balls @ 30/20 lbs
10 DB Cleans @ 35/25 lbs
10 burpees to target
10 Goblet Squats @ 35/25 lbs
10 DB shoulder to OH @ 35/25 lbs (5/5)
Extra Accessory
Metcon (No Measure)
Fish game on the rower
Each game lasts 4 minutes (you need PM4 or PM5 for this game)
https://www.concept2.com/service/monitors/pm5/how-to-use/fish-game