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.
2 sets
-10 band pull aparts
-10-15 push ups
-10-15 shoulder diamonds
Gymnastics
A: Metcon (3 Rounds for time)
Every 5 mins x 3
5-7 Strict HSPU
8-12 Kipping HSPU
10-15 Burpees
Athletes should attempt to go unbroken on the hspu
Score: Total reps
TC: 15 mins
Scaling options
Beginner
5-7 DB Seated Press @ Moderate
5-7 DB Seesaw Press @ Moderate
6 Burpees
https://www.youtube.com/watch?v=BNVZDnNWZ8A
Intermediate
5-7 Box piked HSPU
5-7 Kipping HSPU
10 Burpees
COMP
3 unbroken rounds
5-10 strict hspu
10-15 Kipping hspu
15-20 Burpees
Rest 3 mins between sets
Metcon
B: Metcon (Time)
5 rounds for time
15/12 Cal Bike/Ski/Row/ 200m run
12 front rack lunges (95/65)
Score: Time
TC: 15mins
COMP
4 rounds
15/12 Cal Assault bike
12 DB step-up overs @2×50/35 + 24/20″
50′ HS walk
Extra Accessory
Metcon (No Measure)
6 sets
15 Good mornings @95/65 lbs
15 strict knee to elbow
Goal: Midline strength + stability
-Brace your core the entire ROM of both movements.