CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. General
Simon Says
B. Specific Strength
5 Strict Press
5 Dip & Stand
5 Push Press
-then-
3×3 Push Press building to 75%
C. Specific Metcon
7 Medball FS
5 Abmat Situps
3 Devil’s Press @ light
–
7 Wallballs @ workout weight
5 Abmat Situps
3 Devil’s Press @ workout weight
Push Press (5-5-Max reps @ 75%)
Push Press
5 @ 75%
5 @ 75%
Max reps @ 75%
TC: 9 Minutes
Score: Reps on final set
Scaling Options
Beginner
3×5 @ technical
Intermediate
As written
Metcon (Time)
3 rounds for time:
45 Wall Balls @ 20/14 lbs
30 Abmat Situps
15 Devil’s Press @2×50/35 lbs
TC: 20 Minutes
Score: Time
KG: Medball @9/6, DBs @ 22.5/15
Scaling Options
Beginner
25 Wallballs @ light
20 Abmat Situps
15 Single Arm Devil’s Press @ 25/15
Intermediate
45 Wallballs @ 14/10
30 Abmat Situps
15 Devil’s Press @ 35/25
Accessory / Extra (3 Rounds for weight)
Meadows row
3 x 10/10