CrossFit Illuminati – CrossFit
Warm-up (No Measure)
Rock Paper Scissors
Have everyone in the class pair up (if odd numbers, coach should join in) Playing rock paper scissors best of 3. Losers have to do 10 burpees or air squats (each time they lose within the best of 3 matches) and the winner goes on until there is one person left standing.
10 broad jumps
7 Pause air squats
A: Metcon (No Measure)
Jump over Hurdles
6 x 6
Setup PVC pipe next to box (for safety)
Score: Max height
6 x 6
*Work on reloading in the bottom. Rebounding and reloading are different. Reloading, the athlete will have tangible control of their weight distribution. Landing from toes to heel, loading the post chain at this point, then right back into an explosive jump from heel to toe.
B: Metcon (AMRAP – Rounds and Reps)
7/5 Ring dips
15 Kettlebell swings 53/35
Score: Rounds + reps
7/5 Push-ups or Hand elevated push-ups
10-15 Russian Kettlebell swings @light
7/5 Supported Ring dips
10-15 Kettlebell swings @24/16Kg
Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.