CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 seconds Bike/Row/Ski
20 seconds hollow hold + 1 V-up every 5 seconds
20 seconds Burpees
5 Pause wall balls @as high as possible
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Activation
2 sets
6/6 Single leg, single arm Russian KB swing
10 Alternating jumping lunges
Weightlifting
A: Metcon (Weight)
Front rack lunges
Work up to a heavy 6/6
Score: Weight
TC: 10mins
Scaling options
Beginner
Front Rack Lunges @ lighter
Intermediate
As written
Metcon
B: Metcon (Time)
4 rounds for time
24 Pull ups
24 Wall Balls 20/14 lbs
KG: 10/6
Score: Time
TC: 20mins
Scaling options
Beginner
24 Ring rows
24 Wall Balls @ light
Intermediate
12 Pull ups OR 24 Assisted Pull ups
18 Wall Balls 20/14 lbs
Extra Accessory
Metcon (No Measure)
12-9-6
Bent over DB Rows @mod
Toe touches
This piece is for quality. No rest between exercises and sets, but make sure you perform full range of motion on the rows and you feel good contractions on the toe touches.