CrossFit Illuminati – CrossFit
Warm-up
A. General
Relay Race
In 2 or 4 teams, athletes will start with lateral hops on plates into plank KB taps into a pass under the bridge
Lateral plate hops: https://youtu.be/FwnFdkpMQHs?si=CfrURIZHh0SKtROb
Plank KB taps: https://youtu.be/_AzXtuxN–I?si=ro5ZHbyv51gHzaxE
Under the bridge: https://youtu.be/_15O27Detl0?si=2G8xq3X-trMJyTVB
B. Specific
Go through each movement of the amraps, focusing on each POP
Metcon
Metcon (AMRAP – Rounds and Reps)
2x
AMRAP 10 minutes
8 Double DB step ups 24/20″
10 DB Squats 2x 50/35 lbs
12 KBS 24/16kg
14 Pull ups
-rest 5:00 b/w-
TC: 25 Minutes
Score: Sum Total Rounds + Reps
KG: DBs @ 22.5/15
Scaling Options
Beginner
6 Step ups, unweighted
8 Db squats 2x 25/15 lbs
10 Russian KBS 12/8kg
12 Ring rows
Intermediate
AMRAP 10 x 2
8 DB step ups @ 35/25lbs x 2
10 Double DB Squats @ 35/25 lbs x 2
12 KBS 16/12kg
14 Jumping pull ups or 8 Pull-ups (L2)
Extra Accessory
Accessory (Checkmark)
8 rounds of Tabata (4mins)
20 seconds on/10 seconds off
Deficit Side plank hip raises
-Alternate sides each interval