CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec Row or Bike
10 rotating scorpions
10/10 Overhead Lunges @45/25lbs plate
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
2 sets
5/5 Spiderman stretch*
5 Double DB snatch
5 Double DB sumo deadlifts
https://youtu.be/oOZIjw75TKs
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 21 mins
1,2,3,4,ect…
Devil’s Press 2×50/35lbs
3,6,9,12, ect…
Box jump overs 30/24″
run*
100 m run after first 5 sets*
200 m run after sets 6-10*
400 m run after remaining sets*
Score: Total rounds +reps
Scaling options
Beginner
AMRAP 21 mins
1,2,3,4,ect…
Devil’s Press @2xmoderate
3,6,9,12, ect…
Box jump overs @low-mod or jump over DB
run
Intermediate
AMRAP 21 mins
1,2,3,4,ect…
Devil’s Press @2×35/25lbs
3,6,9,12, ect…
Box jump overs @24/20″
run
Extra Accessory
Metcon (No Measure)
Blood Flow
3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions