CrossFit Illuminati – CrossFit
Warm-up
A. General
Amrap 6
6 Wall Ball push press against wall
6 Wall Balls
6-12 Ring rows/body rows
B. Activation
2 sets
5 Band W pulls
5 Band strict press
5 Behind the neck band lat pull down
C. Specific
– Dip holds
– Push Press + hold in Dip
– Tempo push press
Weightlifting
Push Press (5×5 @ascending
*Begin @65%
)
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
5 x 3 @ slow eccentric, accross
Intermediate
As written
Metcon
Metcon (Time)
3 Rounds for time
30 Wall Balls 20/14 lbs
15 CTB
TC: 10 Minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
3 Rounds
16 Wall Balls @ light
8 Jumping Pull Ups
Intermediate L1
30 Wall Balls @ 14/10 lbs
15 Jumping Pull Ups
Intermediate L2
20 Wall Balls @ 20/14 lbs
8 CTB/Pull Ups
Extra Accessory
Core (Checkmark)
Hanging Straddle Lifts
3×12 reps
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