CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
30 sec Row or Bike
10 rotating scorpions
30 sec Row or Bike
10 Pause Ring rows
30 sec Row or Bike
10 Beat swings
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elvate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific (Pre metcon)
Test round
12 OHS @working weight
12 BJ overs
Gymnastics
A: Metcon (AMRAP – Reps)
3 unbroken sets
2-4 Strict Pull-ups
5-10 Kipping Pull-ups
3-5 Tempo Pull-ups
Rest 3 minutes
Score: Total reps
TC: 10mins
Scaling options
Beginner
3 sets
5 Banded Lat Pull Down
2-4 Assisted Strict Pull Ups
Intermediate
3 sets
1-3 Strict Pull-ups
3-5 Kipping Pull-ups
3-5 Tempo Assisted Pull-ups
Perform
As written
Metcon
B: Metcon (4 Rounds for time)
Every 3 minutes for 12mins
2 rounds
12 OH Squats 95/65 lbs
12 Box Jump over 24/20″
RX+: Perform version
KG: 42/30
Score: Time of each round
Beginner:
Every 3 minutes for 12mins
2 rounds
8-10 OH Squats @light
8-10 Box Jump over @low
Intermediate:
Every 3 minutes for 12mins
2 rounds
12 OH Squats @75/55
12 Box Jump over @24/20″
Perform
15 OH Squats @95/65 lbs
15 Box Jump over @24/20″
Extra Accessory
Metcon (Weight)
High hang Clean Shrugs
4 x 4 @100-105% of 1RM Clean
Rest as needed between sets