CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Amrap 6 minutes
12 In and out squats
10 Squat clean wall balls*
50′ Banded monster walks
*Perform a squat clean into a wall ball
B. Mobility
B1.. Pigeon Stretch
30 sec/side
B2. banded wall slide
10 repetition slow and controlled
C. Specific Activation
3 rounds
10 cals bike or row
8 Alternating lunges
3 Inch worms
5 DB pause squats
Metcon
A: Metcon (No Measure)
EMOM 24minutes
Min 1: 15/10 Cal Row
Min 2: 50′ DB Front Rack Lunges 2×50/35lbs
Min 3: 4 Wall walks
Min 4: 20 DB Squats 2×50/35lbs
Kg: 22.5/15
Score: Total reps
Scaling options
Beginner
Min 1: 10/6 Cal Row
Min 2: 50′ DB Goblet Lunges @1xmoderate
Min 3: 2 Feet elevated plank to pike walk
Min 4: 15 DB Goblet Squats @1xmoderate above
Intermediate
Min 1: 12/8 Cal Row
Min 2: 50′ DB Front Rack Lunges @2×35/25
Min 3: 2 Wall walks
Min 4: 20 DB Squats @2×35/25
COMP
EMOM 24
Min 1: 15/10 Cal Row
Min 2: 50′ Double DB Front Rack Lunges @2×50/35
Min 3: 50′ Hs walk
Min 4: 2 Rope Climbs
Extra Accessory
Metcon (No Measure)
Every 3 minutes for 9 minutes
5 Bench Press @mod-heavy
10 D-Ball to shoulder
Goal: Strength Endurance