CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
-1min Bike-Row-Ski-100m Run
-10 Alternating Scorpions
B.Specific
2 sets
5/5 single arm DB floor press
30sec Banded shoulder activation*
https://youtu.be/6z7c22hFBjY
Weightlifting
A: Metcon (Weight)
DB Bench Press (Neutral Grip)
Work up to a heavy 5 reps
Score: Heaviest set
TC: 12mins
Scaling options
Beginner,Intermediate,COMP
As Written
Metcon
B: Metcon (Time)
3 rounds
15 Push-up + renegade row 2×50/35lbs
100m Farmers Carry 2×50/35lbs
KG: 22.5/15
Score: Time
TC: 15mins
Scaling options
Beginner
3 rounds
15 Push-up + renegade row 2×35/20
100m Farmers Carry 2×35/20
Intermediate & COMP
As Written
Can compare to August 27- 2020
Cool down
1-2 minutes
Quadruped forearm and wrists stretch
1-2 minutes
Cat Camel stretch
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