CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rounds of Tabata intervals on each:
-25’ shuttle runs
-V-ups
-Wall balls
B. Mobility
banded wall slides
2×10
Game
Metcon (Checkmark)
Simon Says
Practice Complex (Checkmark)
Beg:
3-4 Set
Swinging knee raises/leg raises
Int :
3-4 Sets
4-6 TTB
8-10 Swinging knee raise/beat swing
Advanced:
3-4 sets
4 BMU
8 TTB
Metcon
B: Metcon (Time)
Every 4 minutes for20 minutes
Perform:
400 m run
15TTB
20 Wallballs 20/14lbs
TC: 20 min
Score: Slowest Round
Scaling Options
Beginne r
200 m run
10 sit ups
15Wallballs 14/10lbs
Intermediate
400 m run
12 Swinging leg raise
15 Wallballs 14/10lbs
Perform
400 m run
15 GHD sit ups
20 Wallballs 20/14lbs
Extra Accessory
Core Accessory (Checkmark)
Paloff Press
3 x 8/side
Rest 20-30 seconds between sets
Hold every rep for 1 sec with arms fully extended
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