CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
30s Easy-mod-hard Ski/Bike/Row/Run/High knees
7 Pause air squats
7/7 Banded monster walks
B. Specific
2 sets
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-3-5 Jump Squats
Weightlifting
Weightlifting (Weight)
Front squat 1 & 1/4
6 x 1 @ ascending
TC: 15 min
Score: Weight
Scaling Options
Beginner
6 x 2 Front Squats
Intermediate & Perform
As written
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Metcon
Metcon (Time)
2 rounds for time
75 Wall balls 20/14 lbs
50 TTB
TC: 15 minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
50 Wall balls @ 12/10lbs
35 Abmat situps
Intermediate L1
75 Wall balls @ 14/12 lbs
50 Swinging leg raises
Intermediate L2
75 wall balls @ 14/12 lbs
25 TTB
Perform
2 rounds for time
75 wall balls @ 30/20 lbs
50 GHD Sit-ups
Extra Accessory
Clean Pull (3 sets @ 85%
3 Clean pulls
Rest 2-3 minutes)
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