CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
100 m run
25′ samson stretch lunges
200 m run
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Specific
3 sets
8/8 single leg glute bridges
5 Tuck Jumps*
3 Broad jumps*
https://youtu.be/96hGhN9_7_s
Power
A: Max Height Box Jump (Distance)
Max Height Box Jump
Score: Height of best box jump
TC: 10mins
Scaling options
Beginner
5 x 3 tall box jumps
*Goal is to increase the height to one that they’ve never completed before.
Intermediate
As written
COMP
As written
A: Max Height Box Jump (Distance)
Max Height Box Jump
Score: Height of best box jump
TC: 10mins
Scaling options
Beginner
5 x 3 tall box jumps
*Goal is to increase the height to one that they’ve never completed before.
Intermediate
As written
COMP
As written
Metcon
B: Metcon (Time)
5 rounds for time
20 Box jumps @24/20″
20 Wall balls @20/14lbs
20 Alternating DB snatch @50/35lbs
KG: 9/7 & 22.5/15
Score: Time
TC: 20mins
Scaling options
Beginner
5 rounds for time
20 Box jumps @low
20 Wall balls @light
20 Alternating DB snatch @light
Intermediate
5 rounds for time
20 Box jumps @24/20″
15-20 Wall balls @20/14lbs
20 Alternating DB snatch @35/25lbs
Extra Accessory
Metcon (No Measure)
Accessory / Extra
Cool down 3-4 minutes on bike or rower
Lower Body Flow
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