CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec Row/Bike/Ski or 200m Run @Easy
10-30 seconds Hollow hang on bar
5/5 Single Arm Bent Over Row
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Activation
3 sets
-10 Shoulder diamonds (5/2.5)
-3 Inch worm + push-up
Gymnastics
A: Metcon (No Measure)
5 sets
20 sec Hollow banded lat pull down
8-10 Strict C2B pull-ups
Rest 30 seconds
Score: For quality
TC: 7mins
Scaling options
Beginner
5 sets
3-8 Band assisted strict pull ups
or
Ring rows
with tempo descent.
Rest as needed
Intermediate
5 sets
20 sec Hollow banded lat pull down
5-10 Assisted strict pull-ups / Negatives
Rest 30 seconds
Perform
3 x Max Strict pull-ups
then
3 x Max Strict ring dips
Rest 90 sec between all sets
Metcon
B: Metcon (3 Rounds for reps)
3 rounds
1 min HSPU
1 min Double-unders
1 min TTB
1 min Cal Row
1 min Rest
TC: 15 min
Score: Total reps- 1 cal = 1 rep
Scaling options
Beginner
1 min push-up
1 min Double unders*
1 min Hanging Knee Raise
1 min Cal Row
1 min Rest
Intermediate
1 min hspu or Piked hspu
1 min Double unders*
1 min Toes to eye level
1 min Cal Row
1 min Rest
Perform
3 rounds
1 min S2OH 185/135 lbs
1 min Double unders
1 min GHD sit-ups
1 min Cal Row
1 min Rest
Extra Accessory
Metcon (No Measure)
Pike ups, feet on rower seat
100 reps
Break up as needed, but keep reps consistent each set