CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2min Bike or Row @easy
B. Mobility
B1. Prone PVC shoulder dislocates
10 reps
https://youtu.be/JEWmoIwYUb0
B2. Scapular pulls
10 reps + 1 sec pause at the top
https://youtu.be/XIkPI-_80r4
C. plyo prep
50’ high knees
50’ butt kickers
50’ mario skips
50’ carioca
50’ carioca with high knees
D. Rock, paper, scissors
Plyometry
A: Metcon (No Measure)
Jump over Hurdles
6 x 6
Setup PVC pipe next to box (for safety)
Score: Max height
TC: 10 min
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: “The Diamond” (Time)
For Time
3-6-9-12-15-12-9-6-3
KBS 32/24 Kg
Ring Dips
Devil Press 2×50/35lbs
Kg: 25/15
Score: Time
TC: 16 Minutes
Scaling Options:
Beginner:
3-6-9-12-12-9-6-3
KBS @ light (Russian if needed)
Assisted Ring dips:
Burpees or Light Devil press
https://youtu.be/rZ91O0bXJ2k
Intermediate:
KBS @ 24/16kg
Ring Dips (scale reps if needed)
Devil Press @ 35/25 lbs x 2
Extra Accessory
Metcon (No Measure)
3 x 15 Hip extension on GHD
Rest 30-60 seconds
Goal: Low Back Strength Endurance