CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30 sec Machine @ increasing intensity
5 Burpees
10 Hollow rocks
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Rock, Paper, Scissors
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 10minutes
2-5 Strict HSPU
TC: 10 min
Score: Reps
Scaling Options
Beginner
4-8 Z Press @ moderate
Intermediate
3 Piked HSPU- Feet On Box
Perform
4 sets
strict HSPU X%
1 legless rope climb
Rest as little as possible between unbroken sets.
*Add a deficit if your Max effort is 25 reps+
+5-10% from last week
Metcon
B1: Metcon (Time)
At 0:00
15-12-9
TTB
200 m run
B2: Metcon (Time)
At 7:00
15-12-9
Burpees
Cals on machine
TC: 14 min
Score:Time
Extra Accessory
Metcon (Checkmark)
4 rounds
15 Straight arm banded pullover
15 DB Rollover
()
You must be logged in to post a comment.