CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run @ easy
30sec Pause Air squats
60sec Row/Bike/Run @ Moderate
30sec Scap pulls
60sec Row/Bike/Run @ Hard
B. Mobility
PNF Pigeon Stretch
45 seconds each leg
C. Specific
2 sets
10 air squats
50′ Farmers Carry @ascending
20 Low box jumps
Metcon
A: Metcon (Weight)
EMOM 28 mins
Min 1- 30 second elbow plank
Min 2- 25 Air squats
Min 3- 100′ Farmers Carry @Heavy KB’s
Min 4- 50 Double unders
Score: Weight on the farmers carry
Scaling options
Beginner
EMOM 28 mins
Min 1- 15 second elbow plank
Min 2- 10-15 Air squats
Min 3- 100′ Farmers Carry @Moderate KB’s
Min 4- 30sec Double under attempts
Intermediate
EMOM 28 mins
Min 1- 20 second elbow plank
Min 2- 20 Air squats
Min 3- 100′ Farmers Carry @Heavy KB’s
Min 4- 25 Double unders
Extra Accessory
Metcon (Weight)
5x 5/side Bottom up KB Strict Press
Goal: Improve shoulder stability
Points of performance:
– Every rep of the bottom-up press must be controlled.