CrossFit Illuminati – CrossFit
Warm-up
A. General
4mins Alternating Tabata:
– wall balls
– hollow rocks
– kipping swings
– Rotating Scorpions
B. Specific Part A
2 sets
– 1 minute t spine rotations
– 10 Bent over Band lat pull downs
C. Specific Metcon
5 reps:
-hang clean high pull
-hang muscle clean
-power clean
-T2B
-pull ups/muscle ups
Metcon
OPEN 23.1
or sections below
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Foundations (AMRAP – Reps)
14 minutes of:
60 strokes on the rower
50 sit-ups
40 wall-ball shots
30 cleans
20 push-ups
F: 6lb ball to 9ft target, 35lb cleans*
M: 10lb ball to 10ft target, 45lb cleans*
*The load is a suggested starting point.
If you are completing all of the tests in
the foundations division, you are free to
decrease or increase the load as your skill
level allows.