CrossFit Illuminati – CrossFit
Warm-up
A. General
Tabata (4sets of TABATA each*)
– Plate hops
– Plate ground to overhead @25/15 lbs
– Bear crawl
– Burpees
*4×20 sec on / 10 sec off, not 8
B. Mobility
1 minute T-spine rotations
Weightlifting
Bench Press (Every 30 seconds for 10 sets
2 reps @40-50%
)
TC: 5 minutes
Score: Weight
Scaling Options
Beginner
6 x 3 @ 3.2.X.1 (EMOM) RPE 6/10
Intermediate & Perform
As written
Metcon
Metcon (Time)
3 rounds
20/18 Cal Machine/200m Run
10 Ring Muscle-ups
10 DB Box step-up overs 2×50/35lbs + 24/20″
TC: 15 Minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
15/12 Cal Machine
8 Strict Band assisted Chin ups
10 DB box step ups 1×25/15 lbs, 20″
Intermediate
20/18 Cal Machine/200m Run
8-10 Low ring assisted RMU
10 DB box step up overs 2×35/25 lbs + 24/20″
Perform
3 rounds
100 Double-unders
10 Ring mu
10 DB box step up overs 2×50/35 lbs + 24/20″
Extra Accessory
Upper Accessory (Checkmark)
Split stance banded fly
3 x 12
Rest 60 seconds between sets
Hold every rep for 2 seconds at peak contraction
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