CrossFit Illuminati – CrossFit
Warm-up
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Accessory
SLIPS (No Measure)
Metcon
B: Metcon (Time)
5 rounds
10/7 Strict HSPU
200 m Run
Score: Time
TC: 12mins
Scaling options
Beginner
5 rounds
10 DB press @light-moderate
200 m run
Intermediate
5 rounds
10/7 Kipping HSPU / piked hspu
200 m run
COMP
5 sets
7/5 Deficit Strict HSPU @ 4\2″
20/16 Cal Assault bike
Rest 2mins between rounds
Extra Accessory
Metcon (No Measure)
Pike pulls with feet on rower
3 x 4-6 reps
Goal: Gymnastics compression to increase ability in positions
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