CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60 Sec Row
10 Hollow rocks
10 Supermans
B. Activation
2 sets
6/6 Tall kneeling band lat pulldown
12 Tall kneeling band tricep pull down
https://youtu.be/QZgIJaiK4bE
10 burpees
C. Metcon Prep
2 rounds
8 lunges
4 Hand release push-ups
6 Abmat sit-ups
8 deadlifts
Weightlifting
A: Metcon (Weight)
5 sets
8 Close grip bench press @mod + Tempo 3-2-X-0
8 strict chin ups
TC: 12 minutes
Beginner:
8 Bench press @ light to controllable
8 Supinated Body rows
Intermediate:
8 Close grip bench press @ Tempo 3-2-X-0
8 Strict chin ups, banded if necessary (stick to the volume)
Comp:
8 Close grip bench press @76% + Tempo 3-2-X-0
8 strict chin ups @Tempo 3-0-X-2
Metcon
B: Metcon (Time)
5 rounds for time
10 box jumps 30/24
20 Hand release push-ups
30 Deadlifts 155/105 lbs
Score: time
TC: 20mins
Scaling options
Beginner
5 rounds for time
10 box jumps 20/16″
10-15 Hand elevated push-ups
20 Deadlifts @light
Intermediate
5 rounds for time
10 Box jumps
15-20 Hand release push-ups
20 deadlifts @135/95 lbs
COMP
5 rounds, each for time, of:
10 DB Box step overs @2×50/35lbs + 24/20″
20 GHD sit-ups
30 Hand release push-ups
40 deadlifts 155/105 lbs
3 minutes Active recovery between rounds.
Extra Accessory
Metcon (No Measure)
3 sets
8 Prone Trap 3 raises
10 Banded Y’s
30 fast Banded Lat Pulldown
Goal: Upper back strength