CrossFit Illuminati – CrossFit
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Warm up (No Measure)
B. SPECIFIC (15:00)
TTB
5-7 Hollow Against box
5-7 Extension against box
2 x 5-7 TTB Timing Drill
5-7 TTB / Swinging Leg Raise
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Front Squat
5 Front Squats @ empty bar
5 Front Squats @ light load
5 Front Squats @ moderate load
5 Front Squats @ workout load
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Ramp up Suitcase Carry
METCON (AMRAP – Rounds and Reps)
Amrap 24 minutes
9 Front Squats @ 185/135 lbs
15 TTB
200m Suitcase carry @ 70/50 lbs x 1
TC: 20 minutes
Score: Rounds & Reps
KG: 84/60, 30/25
Scaling Options
Beginner
9 Front Squats @ 75/55 lbs
12 Hanging Knee raises
200m Suitcase carry @ 35/20 lbs x 1
Intermediate L1
9 Front Squats @ 115/75 lbs
15 Swinging Leg Raises
200m Suitcase carry @ 50/35 lbs x 1
Intermediate L2
9 Front Squats @ 155/105
9 TTB
200m Suitcase carry @ 60/45 lbs x 1
ACCESSORY / EXTRA (Checkmark)
3 sets
10 Feet elevated glute bridges
15 Russian KB swings
Lower Accessory