CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
EMOM 4
Odd: Bike/Row/Ski
Even: 1 moderate height box jump 3,5,7 sec
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
5/5 Airplanes
9 Band pull aparts
3 Deadlifts @ascending
Strength
A: Deadlift (3×5 @75%)
Rest 2-3mins b/w sets
Score: Heaviest set
TC: 8mins
Scaling options
Beginner,Intermediate,COMP
As Written
Metcon
B1: Metcon (Time)
On a continuously running clock,
0:00
For time
100 Kettlebell swings 70/53
*Every break complete 10 Ring dips
B2: Metcon (AMRAP – Rounds and Reps)
15:00
AMRAP 10minutes
8 CTB
10 Over Unders 30/24″
15/12 Cal Row
Score: 2 scores.
1. Time
2. Rounds + reps
TC: 25mins
Scaling options
Beginner
100 Kettlebell swings @light
*Every time you put the kb down complete 5 Burpees
15:00
AMRAP 10
8 Ring rows
10 Over Unders @24/20″
15/12 Cal Row
Intermediate
100 Kettlebell swings @32/24 Kg
*Every time you put the kb down complete 5-10 box supported ring dips
15:00
AMRAP 10
8 Pull Ups
10 Over Unders @30/24″
15/12 Cal Row
Comp
As Written
Extra Accessory
Metcon (Weight)
3 sets
50′ Death march + 60 sec Weighted Wall sit