CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 min row or bike @easy
3 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*
https://youtu.be/67jI0e8x2T8
B. Activation
2 sets
5/side Banded external rotations
https://youtu.be/o1-ZNEEpEUY
10 hollow rocks
5-7 Tall kneeling banded chest rows
C. Specific (before metcon)
3 x 20 jumping jacks
3 x 25’ carioca
3 x 25’ high knees
3 x 25 butt kickers
Gymnastics
A: Metcon (8 Rounds for reps)
Strict pull up
8 x
20 seconds on
40 seconds off
TC: 8 min
Score: Reps
Scaling Options
Beginner
Banded Lat Pull Down @ controlled eccentric
*PVC Through Band to simulate pull-up bar
Intermediate
Assisted Strict Pull Ups
Perform
N/A
Metcon
B: Metcon (5 Rounds for time)
5 rounds, each for time
400m Run
10 Push press 135/95 lbs
Rest 1min between rounds
KG: 60/43 KG
TC: 22 min
Score: Each Round Time
Scaling Options
Beginner
200 m Run
10 Push Press @ Moderate
Intermediate
400m Run
10 Push Press @ 115/75 lbs
Perform
5 rounds, each for time
400m Run
10 Strict press @ 65%
Rest 1:1
Extra Accessory
Metcon (No Measure)
6 minutes of handstand walk practice
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