CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run @ easy
30sec Air squats
60sec Row/Bike/Run @ Moderate
30sec Banded W-Y pulls
60sec Row/Bike/Run @ Hard
B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction
https://www.youtube.com/watch?v=Hmec1bQBQOE
C. Specific
10/10 banded monster walks
6 Wall balls @As high as possible
5 Pause Back squat @explode up
Strength
A: Back Squat
Back Squats
1 @75%
1 @85%
Max reps @95%
Score: Reps @95%
TC: 10mins
Scaling options
Beginner
3×1 @Heavy + 3 sec down
Rest 2mins
Intermediate
As written
COMP
As written
Metcon
B: Metcon (2 Rounds for time)
2 rounds for time
15 Clean and Jerk 135/95 lbs
15 Box jump over 24/20″
15 Strict HSPU
Rest 2mins
For time
15 Clean and Jerk 135/95 lbs
15 Box jump over 24/20″
15 Kipping HSPU
KG: 60/40
Score: Each section for time
TC: 20mins
Scaling options
Beginner
15 Clean and Jerk @light-mod
15 Box jump over @low
15 kneeling or hand elevated push-ups
Intermediate
15 Clean and Jerk @115/75 lbs
10-15 Box jump over @24/20″
5-10 Strict HSPU or 15 Piked hspu
COMP
2 rounds for time
30 Clean and Jerk @135/95 lbs
30 Box jump over @24/20″
30 Strict HSPU
Rest 1:1
For time
15 Clean and Jerk @135/95 lbs
15 Box jump over @24/20″
15 Kipping HSPU
Extra Accessory
Metcon (No Measure)
3 sets
3/side Chinese plank + knee drive
15 sec/side Contralateral ring plank
30 sec/side Star plank
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