CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3min Bike, row, ski, or run
*At the top of every min complete 3-5 burpees
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Activation
1-2 set
5 Banded wall-slides, slow and controlled
3 Pike push ups (banded if needed)
Banded Pike Push up: https://youtu.be/jTPIbGpKHqg
10 HS hold scap push, facing wall
https://youtu.be/Rr_fQfhK–o
Gymnastics
A: Metcon (No Measure)
5 sets
10 HSPU
10 barbell rows
RX+ Strict HSPU
TC: 15 min
Score: N/A
Comp
5 rounds
10 Bench Press @55-60%
20/15 Cal Row @damper 10, moderate
Metcon
B: Metcon (Time)
4 rounds for time
80 Double-unders
15 CTB
TC: 10 min
Score: Time
Scaling options
Beginner
4 rounds
40-80 Single unders
15 Ring rows or 8-10 Strict assisted pull ups
Intermediate
4 rounds
60-80 DU (or Singles + DU)
15 Pull Ups or Reduce reps of C2B
Perform
4 rounds
80 Double unders
50′ Rope sled drag @mod load
50′ Front rack DB walking lunges @2×50/35 lbs
Rest 60 seconds
Extra Accessory
Metcon (Weight)
Turkish Get Up
Accumulate 15 reps/side