CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (5:00)
Easy 200-400m Jog / 2:00 machine
25′ Samson stretch lunges
25′ Banded Monster walk
25’ Inchworm walk
25’ Crab walk
B. MOBILITY / ACTIVATION (4:00)
2 sets
10-15 Heavy band squat pull through
5 Banded Good morning, pausing in hinge for 5 seconds each rep
C. SPECIFIC (2:00)
5 Segmented deadlift
10 Empty bar deadlift
—
Begin Ramp up
* Segmented deadlift has a pause on the way down just below the knees. Lower bar to normal setup and pause on the way up at the same place.
C2. SPECIFIC METCON (4:00)
5 Prone angels
5 Push ups / knee push ups / Band assisted
5 HR Push ups
—
5 Med Ball squats
5 Wall Balls
—
5 HR Push ups / mod
5 Wall Balls
()
()
()
()
Deadlift (1×15 @ @40%
1×12 @ @45%
1×8 @ @53%
3×6 @ @60%
Rest 1:30 – 2:00 Between Sets.)
TC: 18 Min
Score: Weight
Scaling options
Beginner
6 x 6 @ Technical
Intermediate
As written
METCON (Time)
5 rounds for time
20 HR Push ups
20 Wall Balls @ 20/14 lbs
TC: 16 minutes
Score: Time
KG: N/A
Scaling Options
Beginner
12 Band assisted push ups
12 Walballs @ 14/10 lbs
Intermediate L1
20 Band assisted push ups
20 Wall Balls @ 16/12 lbs
Intermediate L2
12 Push ups
20 Wall Balls @ 20/14 lbs
()
ACCESSORY / EXTRA (Checkmark)
Suitcase Carry
3 x 25/25’ @ HEAVY
Core & Grip strength