CrossFit Illuminati – CrossFit
Warm-up
A. General
3:00 Machine, increasing pace every 1:00.
-then-
30sec Dead Hang
20 Straight Leg Sit Ups
20 Walking Lunges
20 Toe Tap and Reach
B. Mobility/Activation
Spiderman Lunge
5-10/side, focus on reaching the elbow to the instep of the forward foot.
C1. Specific Strength
5/5 Bulgarian Split Squat @ bodyweight
5/5 Bulgarian Split Squat @ workout weight
-then-
8/6 Cal Machine Sprint
C2. Specific Metcon
@ light DBs
10 Farmers Carry Steps
5 Burpees, hands on DBs
5 DB Deadlifts
5 Double DB Snatch
5 Devi’s Press
-then-
10 Farmers Carry Steps @ workout weight
4 Devil’s Press @ workout weight
10 AbMat Situps
Weightlifting
DB Bulgarian split squats (Checkmark)
3 Sets
12 Reps Right 2×35/25lbs
8/6 Cal Machine Sprint
12 Reps Left 2×35/25lbs
8/6 Cal Machine Sprint
-Rest 2min between sets-
*quality focus, but resting as little as possible
TC: 12 Minutes
Score: Checkmark
KG: 16/11
Scaling Options
Beginner
3 Sets
6 Reps Right @ BW
5 Machine Cals
6 Reps Left @ BW
5 Machine Cals
Intermediate
3 Sets
12 Reps Right @ 2×20/15lbs
5 Shuttle Runs (25ft + 25ft)
12 Reps Left @ 2×20/15lbs
5 Shuttle Runs (25ft + 25ft)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 minutes
100′ Farmers Carry 2×50/35lbs
12 Devil’s Press 2×50/35lbs
24 AbMat Sit-ups
TC: 16 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
100′ Farmers Carry @ 2×25/15lbs
6-8 Devil’s Press @ 2×25/15lbs
16 AbMat Situps
Intermediate
100′ Farmers Carry @ 2×35/25lbs
12 Devil’s Press @ 2×35/25lbs
24 AbMat Situps
Extra Accessory
CrossFit Open Skill Accessory (10 Rounds for reps)
EMOM 10 minutes
AMRAP 30 sec
Choose a weak movement. This movement must be light (below 50% of your max rep if it’s a barbell).