CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Amrap 4 minutes
200m jog
25’ Soldiers walk
10 beat swings
B. Mobility
Tall Kneeling Banded Internal Rotation shoulder stretch
https://youtu.be/ThluzxR0SBw
Contract (down) for 5 seconds / relax (up) for 5 seconds
5 reps/side
C. Specific
3 sets
– 4-6 Banded tall kneeling lat pulldown
– 25’ Broad jumps
– Hollow body hold 30 seconds
Gymnastics
A: Metcon (Weight)
Weighted Strict CTB
5 x 5
TC: 10 min
Score; Weight
Scaling Options
Beginner
5×5 Band or partner assisted Pull Up
Intermediate
5×5 Strict Pull up/ Band assisted strict C2B
Metcon
B: Metcon (Time)
3.2K Run
In increments of 400m or 800m
Between each interval perform either:
– 50′-100′ Heavy farmer’s carry
– 50′-100′: Moderate sled pull
– 50′-100′ Bearhug carry
If athletes chose to run 400m, the object carry will be 50′
If athletes chose the 800m, the carry become 100′
TC: 20 min
Score: Time
Scaling Options
Beginner
Run 1.6-2.4K
Intermediate
Run 2.4-3.2 K
Extra Accessory
Metcon (No Measure)
Standing Banded W
3 x 15
Hold 5 seconds every 5 reps
To counteract the intense loading of the front of the body, we pull our upper back to target the upper posterior chain.