CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 seconds Bike/Row
20 seconds hollow hold + 1 V-up every 5 seconds
20 seconds Burpees
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 DB strict press + 5 DB push press
6 Alternating DB reverse lunges
Strength
A: Metcon (Time)
For time
50 DB Push press 2×50/35lbs
50 DB Front rack reverse Lunges 2×50/35lbs
KG:22.5/15
Score: Time
TC: 8mins
Scaling options
Beginner
For time
30-50 DB Push press @2xlight-mod
30-50 DB Front rack reverse Lunges @2xlight-mod
Intermediate
For time
50 DB Push press @2×35/25lbs
50 DB Front rack reverse Lunges @2×35/25lbs
COMP
For time
50 DB Push press @2 x 50/35lbs
100′ Mixed grip DB OH Lunges @2×50/35
Metcon
B: Metcon (AMRAP – Reps)
EMOM 20minutes
Odd: 8-10 TTB
Even: 10-15 Burpee to target
Score: Total reps
Scaling options
Beginner
EMOM 20
Odd: 8-10 V-ups or Sit-ups
Even: 6-10 Burpees
Intermediate
EMOM 20
Odd: 6-10 TTB or 8-10 Toes to eye level
Even: 8-12 Burpee to target
COMP
EMOM 20
Odd: 20 Double unders + 8 TTB
Even: 10-15 Bar Facing burpees
Extra Accessory
Metcon (No Measure)
Banded internal rotation
2 x 10/arm
Banded external rotations
2 x 10/arm
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