Saturdays at Illumine


CrossFit Illumine – WOD

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Three Chainz (Partner) (AMRAP – Reps)

20 min AMRAP 3 Athletes per Team

9 MIN

200 m Row

Power Cleans 135/95 RX + 155/115

Box Jumps 24/20 RX + 30

Athletes 2 and 3 perform max effort power cleans and box jumps until athlete 1 completes 200 m row. Athletes swtich stations once row is completed.

2 minutes rest

9 MIN

200 m Row

Power Snatches 95/65 RX+ 115/85

Ab Mat Sit ups

Athletes 2 and 3 perform max effort power snatches and ab mat sit ups until athlete 1 completes 200 m row. Athletes swtich stations once row is completed.

Fridays @ Illumine


CrossFit Illumine – WOD

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Warm-up

Coach’s choice

Strength

Front Squat (5×3 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Pullups

10 Slam Balls (30/20#)

100m Run

Cool down

Metcon (No Measure)

400m walk

3x 0:30 pigeon pose each leg

3x 0:30 minute OH Box stretch

LightFit Friday

CrossFit Illumine – LightFit

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Warm-up

Coach’s Choice

Skill

Review: Single Unders

New: Double Unders

Metcon

Metcon (AMRAP – Reps)

For every 1:30 for 4 Rounds:

Partner 1 Rows 200m

Partner 2 does MAX DU
**Double Under scale =

5 Burpees + Single Unders

Metcon

Metcon (Time)

Partner Chipper for time:

50 Jumping lunges

50 wall ball sit ups

50 K2E

1 mile run together

1 person works at a time

While 1 Partner does K2E, the other does bar hang

While 1 Partner does jumping lunge, the other holds any plank position

Thursdays @ Illumine


CrossFit Illumine – WOD

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Warm-up

Coach’s Choice

Gymnastics

Pull-ups (5×10)

Strict TEMPO Pull ups 31×0

Skin-The-Cats (5×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

400m Run

50 Jump Squats

50 Goblet Squats (53/35)

Cool down

500m row

(2 rounds) – 30 sec each

Russian baby makers

Cossack squat each leg

Frog Pose

Banded hip flexor/quad stretch

LightFit Wednesdays


CrossFit Illumine – LightFit

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Warm-up

Coach’s Choice

Skill

Metcon (No Measure)

Review: Russian KBS & Goblet Squat

New: L-Hang or Hanging Knee Tuck

EMOM

Metcon (No Measure)

In 1:30 perform 4 rounds of

5 Goblet Squats (35/26#)

0:30s L-Hang or hanging knee tuck

Metcon

Metcon (Time)

For time:

200m Run

30 Wall Balls

400m Run

20 Wall Balls

800m Run

10 Wall Balls

Cool down

500m Row

5 Inch Worms

Foam Roll work

Benchmark Wednesdays

CrossFit Illumine – WOD

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Warm-up

Coach’s Choice

Dessert

Ghost (6 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Tuesdays @ Illumine

CrossFit Illumine – WOD

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Warm-up

Coach’s Choice

Strength

Handstand Hold (5 x :30 seconds)

Skill

Hollow Body Hold (Tabata (:20 on, :10 off x 8))

Dessert

Metcon (No Measure)

21 Minute EMOM

1st – 5 Deadlifts @ 60% of 1RM

2nd – 10 Kettlebell Swings (53/35)

3rd – 10 Burpees
Just do work!