CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
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.
B. Specific
2 rounds
10 broad jumps
7 Pause air squats
Plyometrics
A: Metcon (No Measure)
Jump over Hurdles
6 x 6
Setup PVC pipe next to box (for safety)
Score: Max height
TC: 6mins
Scaling options
Beginner
Box jump
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.
Intermediate
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
7/5 Ring dips
15 Kettlebell swings 53/35
Score: Rounds + reps
Scaling options
Beginner
Amrap 10
7/5 Push-ups or Hand elevated push-ups
10-15 Russian Kettlebell swings @light
Intermediate
Amrap 10
7/5 Supported Ring dips
10-15 Kettlebell swings @24/16Kg
Cool down
Easy 2-3 minutes on rower or bike, right after metcon to help heart rate go back down slowly.
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