CrossFit Illuminati – CrossFit
Warm-up
General
Run for five minutes
EMOM 10 air squats
Rest 1 minute, then
bike, row, or ski for five minutes
EMOM 6 burpees
Specific
Warm up and prep all movements with load.
Weightlifting
A: Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
TC: 30min
Score: Time
Scaling Options
Beginne r
Scale reps as needed
Deadlift @Bodyweight
Hand Elevated Push Ups
Clean @.25 Bodyweight
Intermediate
Deadlift @1.25x Bodyweight
Bench Press/ Floor Press @ .75 Bodyweight
Clean @.5 Bodyweight
Perform
N/A
Active Recovery
B: Active Recovery (Checkmark)
McKenzie Press
3 x 10, hold last rep for 10-20 seconds
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Extra Accessory
Core Accessory (Checkmark)
3 rounds for quality
5 Seated strict TTB
20 Sky touches
30 sec/elbow Side plank
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