CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (5 minutes)
2 minutes Single / Double unders
2 rounds of
25′ Inchworm walk
25′ Broad jumps
B. MOBILITY/ACTIVATION (1 minute)
Front Rack rotations
C. SPECIFIC (10 minutes)
See below
C2. SPECIFIC METCON (5 minutes)
6 Push ups / Knee push ups
6 Push up + Shoulder taps / on knees
6 Renegade rows
—
10-20 DU / Single unders
4 Renegade rows / Plank shoulder taps
1 Power clean
()
Bench Press (@ 70% of 1RM)
METCON (5 Rounds for reps)
4 x 5 minute Amraps, rest 1:30
60 Double unders
10 Renegade Rows 35/20 lbs x 2
5 Power cleans @ 70%
Score: Each round for rounds & reps (75 reps/round)
TC: 26 minutes
KG: 25/15
Scaling Options
Beginner
60 Single unders
10 Push up + shoulder tap / on knees
5 Power cleans @ technical
Intermediate
30-60 Double unders
10 Renegade Rows 25/15 lbs x 2
5 Power cleans @ 70%
()
ACCESSORY / EXTRA (Checkmark)
Unilateral quadruped hip ext
3 x 12/12
Rest 60 secondes between sets
Post Chain & low back health