CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60 sec Bike/Row/Ski @easy
30/30 sec couch stretch
45 sec Bike/Row/Ski @mod
15 Russian KB swings
30 sec Bike/Row/Ski @hard
15 Goblet squats
B. Mobility
World greatest stretch
10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Game
Simon Says
Accessory
Metcon (No Measure)
SLIPS
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 mins
10 Cal Bike/Ski/Row/Run 100m
10 KB swings 50/35lbs
10 Box jumps 24/20″
Kg: 22.5/15
Score: Rounds + reps
Scaling options
Beginner
5 Cal Bike/Ski/Row/Run 50m
10 RKB swings @Moderate
10 Plate Jumps @ Moderate
Intermediate
10 Cal Bike/Ski/Row/Run 100m
10 KB swings 50/35 lbs
10 Box jumps 24/20″
Cool down
10 minutes recovery bike or jog RIGHT after metcon
Goal: Recovery
It will be a good idea for you to stretch your lats and hip flexors after this session.
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