CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
45 sec Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
5/5 Single Arm Bent Over Row
B. Mobility
wrist stretch from table top position
15 reps each side
C. Rope climb drills
*Starting in a standing position on the floor
Feet locked on rope + bottom of squat + arms extended overhead
Transition
Legs extended (standing) + arms bent
*hands and feet never move
Box rope climbs
*Seated on a box
Foot lock hold
Foot lock then stand
*Move to advanced
Advanced
3 reps at each piece
Jump to hold
Jump to hold + foot lock
Jump to hold + foot lock + stand
Jump to 2 pulls or a full rope climb
Metcon
A: Metcon (Time)
5 rounds
40 Alternating Single DB front rack lunges @50/35 lbs
4 Rope Climbs
Score: Time
TC: 30 min
Scaling options
Beginner
Bodyweight lunges
+
Seated ring chin ups: https://youtu.be/xVGkyH2A8sw
Or
Seated Rope chin up (same setup with a rope)
Int: Reduced reps
Extra Accessory
Metcon (No Measure)
Glute Ham Raise
10 x 4 reps
30 sec rest
If you don’t have a GHD, you can sub Good Mornings at a moderate weight. We are looking to help develop hamstring and glute strength and stability. Focus on control.