CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (3 minutes)
Row / machine
3 sets
20 sec easy
20 sec moderate
20 sec hard
B. MOBILITY / ACTIVATION (1 minute)
5-10 inchworm walkouts
C. SPECIFIC (8-12 minutes)
Prep
2 Wall walk + hold HS 10 sec / 2 Inchworm + plank hold
10 Beat Swings
5 Swinging knee raises / TTB
—
10 Reverse lunges
15 Air squats
5/5 Pistols / Modification
Practice round:
20 sec machine / High knees
1 Wall walk
20 sec machine / High knees
4 Pistols / Modification
20 sec machine / High knees
4 TTB / Scale
20 sec machine / High knees
4 DB Reverse lunges
20 sec machine / High knees
4 DB squats
()
METCON (Time)
For time
50 Cal Row
10 Wall walks
40 Cal Row
20 Pistols
30 Cal Row
30 TTB
20 Cal Row
40 DB Reverse lunges @2×50/35 lbs
10 Cal Row
50 DB squats @2×50/35 lbs
SUBS:
Running: 800, 600, 400, 200, 100
Air bike: 40, 30, 20, 10, 5)
TC: 30mins
KG: 22.5/15
Score:Time
Scaling options
Beginner
20 Cal Row
10 Inch worm + knee push up
20 Cal Row
20 Pistol to box
20 Cal Row
20 Swinging Knee raises
20 Cal Row
20 Reverse Lunges
20 Cal Row
20 Air squats
Intermediate
As written @35/25lbs
OR
TEAM WOD (Time)
For Time, In pairs
4 rounds
10 Wall walks
20 DB step ups
30 TTB
40 DB Squats
50 Cal row
@ 50/35 lbs x 2
Athletes can split the work as desired!
ACCESSORY / EXTRA (Checkmark)
3-5 sets
12 Feet elevated Sky touches
20 Russian twists, light