CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3min Row or Bike @increasing intensity
Then 3 sets
3 push-up to downward dogs
5 V-ups
7 Pause ring rows
9 Seated piked leg raises
https://youtu.be/2kMkNFRbLJQ?t=67
B. Mobility
PVC pass throughs
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
Gymnastics
A: Metcon (AMRAP – Reps)
Every 2 mins for 12 mins
10 Pendlay Rows @3 seconds down
30 sec max Strict TTB
Score: Total TTB reps
Scaling options
*Athletes must be consistent with the height of each rep for the whole workout.
Beginner
Every 2 mins for 12 mins
10 Pendlay Rows
30 sec max Strict Knee tucks* Or V-ups
*Knees as high as possible
Intermediate
Every 2 mins for 12 mins
10 Pendlay Rows
30 sec max Strict Straight leg raises*
*Lift the legs as high as possible, but keep them straight with the knee’s locked out.
COMP
Pendlay rows
3 x 10
Rest 60 seconds
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
8 Hang Power Clean 115/75lbs
100 m run
Score: Rounds + reps
Extra Accessory
Metcon (No Measure)
Pallof Press
3 x 5 reps/side
No rest between sides and sets
Core stability
Points of performance:
– Press aggressively forward and hold there for 2-3 seconds for every rep