CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A.General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 band pull aparts
B. Mobility
Rotating Iron Cross
10 reps + 2 Sec pause
https://youtu.be/7T9Xo5cYuP0
C. Rope climb drills
In 10mins work through:
Beginner & Intermediate
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
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 10 minutes
1-2 rope climbs
Score: Total reps
Scaling options
Beginner
– 6 Rope Rows (switch hand on top after 3)
– Jumping rope pull up
Intermediate
1 Rope climb OR 10′ rope climb
COMP
For time
Accumulate 30 rope climbs (TC 10)
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 8minutes
2,4,6,8…
Deficit Kipping HSPU 4/2”
25′-50′-75’…
KB Farmers Carry 2×32/24Kg
Score: Rounds + reps
Scaling options
Beginner
Amrap 8
2,4,6,8…
DB Z Press@ Moderate
25′-50′-75’…
KB Farmers Carry @2xModerate from above
Intermediate
Amrap 8
2,4,6,8…
Hspu
25′-50′-75’…
KB Farmers Carry @2×24/16Kg
Extra Accessory
Metcon (No Measure)
3 sets
12 Banded knee external rotation
Rest 30 sec
12/12 Single leg Hip Thrust
Rest 30 sec
Goal: Glute strength