CrossFit Illuminati – CrossFit
new school (No Measure)
400 m run
high knees/knee hugs
butt kicks/ ankle pulls
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 minutes
400m Run
10 DB Hang Snatch 1x 50/35 lbs
10 DB Rev Lunge Steps 1x 50/35 lbs
Run Subs:
500m Row -or-
30/24 Cal Bike -or-
25 Burpees over DBs
TC: 25 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
200m Run
8 DB Hang Snatch @ 25/15 lbs
8 DB Rev Lunge Steps @ 25/15lbs
Intermediate
400m Run
10 DB Hang Snatch @ 35/25 lbs
10 DB Rev Lunge Steps @ 35/25lbs
Team WOD (AMRAP – Rounds and Reps)
AMRAP 25 minutes, with a partner:
400m Run
AMRAP:
10 DB Hang Snatch @ 50/35 lbs
10 DB Rev Lunge Steps @ 50/35lbs
Run Subs: 500m Row -or- 30/24 Cal Bike -or- 25 burpee over DBs
Extra Accessory
Shoulder Accessory:
GHD W Hold
5 x 30 seconds
-rest as little as possible between sets-