CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3min Bike/Row/Run/Ski
-Increase intensity every 1 min
B. Mobility
Handstand superman drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs
*for members who can’t go upside down, use a pike position from a box or even from the floor.
C.. Activation
2 sets
-5/5 Banded Y pulls
-7 Tall kneeling Banded Angels
-10 Prone W to Y’s
Gymnastics
A: Metcon (5 Rounds for reps)
HSPU
Every 2 mins x 5 sets
Max unbroken strict + kipping
TC: 10 min
Score: Reps
Scaling options
Beginner
Max unbroken (with DBs)
Strict press + push press @moderate
Intermediate
min 1: Reduced ROM strict hspu + Kipping
COMP
N/A
Metcon
B: Metcon (4 Rounds for reps)
4x
AMRAP 3minutes
15 Overhead sit ups 45/25lbs plate
200 m run
Max Burpee box jump over 24/20″
Rest 1:30 between each AMRAP
KG: 20/10kg
TC: 16:30 min
Score: Total Reps
Scaling options
Beginner
15 Sit Ups
100 m run
Max Burpee box jump over line
Intermediate
15 Overhead Sit Ups @ 25/15lbs plates
200 m run
Max Burpee box jump over line
Extra Accessory
Metcon (No Measure)
Deficit Single leg Hip Thrust
3 x 10/leg
Rest 60 sec