CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 min Easy Row
30sec rotating scorpions
1 min Moderate Row
30sec Mountain Climbers
1 min Hard Row
B. Specific
2 sets
5 breaths in the puppy dog stretch
5 Back rack elbow rotations
5 Btn push press
5 pause push press
https://youtu.be/9LJDGUulS_8?t=418
Weightlifting
A: Push Press (Work up to a heavy 3reps)
Score: Max weight
TC: 8mins
Scaling options
Beginner, Intermediate
As Written
Metcon
B: Metcon (Time)
3 rounds for time
20/15 Cal Row/bike/ski
15 HSPU
10/15 Cal Row/bike/ski
7 Strict HSPU
Rest 1 minute between rounds
Score: Time
TC: 18mins
Scaling options
Beginner
3 rounds
20/15 Cal Row
15 DB Push Press
10/15 Cal Row
7 DB Strict Press
DB @mod
Intermediate
3 rounds
20/15 Cal Row
7 HSPU
10/15 Cal Row
7 HSPU
Extra Accessory
Metcon (No Measure)
3 sets
3/3 Dead bug Pullovers
20 Ballistic Standing Banded T
Goal: Core + Upper back stability
()
()
You must be logged in to post a comment.