CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (6:00)
EMOM 6
1- Shuttle jogs
2- Walking Lunges + twist
3- Light DB Death March / Unweighted
B. Specific (6:00)
2 rounds
10 Hollow rock
10 Good mornings, empty bar
10 Deadlifts, empty bar
—-
5 Deadlifts @ lightly loaded
Begin “working” sets
C2. Specific (3:00)
5 SIngle DB thruster (holding opposite ends)
5 Single DB Hang snatch (holding Opposite ends)
—-
5 Double DB Thrusters
3 Double DB hang snatch
()
Deadlift (15×40%
12×45%
8×55%
3x5x68%)
TC: 18 minutes
Score Weight
Scaling Options
Beginner
6 x 7
Intermediate
As written
METCON (AMRAP – Reps)
For total Reps
3-2-1 minutes of
– Thrusters @ 50/35lbs x 2
– Hang DB Snatch @ 50/35lbs x 2
TC: 12 minutes
Score: Total Reps
KG: 22.5/15
Scaling Options
Beginner
– Thrusters @ 25/15 lbs x 2
– Alternating DB hang snatch @ 25/15lbs x 1
Intermediate
– Thrusters @ 35/20 lbs x 2
– Hang DB Snatch @ 35/20lbs x 2
ACCESSORY / EXTRA (Checkmark)
3-5 sets
8/8 side lying clam raises
25/25′ Banded monster walk
Glute Accessory