CrossFit Illuminati – CrossFit
Warm-up
A. General
90 second row @ increasing intensity
5 V-ups + 3 Inch worms
5 DB Deadlift + 3 Hang Muscle clean
B. Mobility/Activation
2 sets
5 Prone angels
8 Bent over DB rows @ heavy
10 banded wall slides
C. Specific
Practice handstands & Setup lock outs
-Free standing
-Kick up
-Wall facing
-Piked
Weightlifting
Weightlifting (Weight)
5 sets
8 Bench Press @ Heavy, Across
16 HSPU lock outs
TC: 15 min
Score: Weight
Scaling Options
Beginner
8 Bench press
8 Tall kneeling / Seated DB Presses @ 90 degrees
Intermediate
5 sets
8 Bench Press @ moderate to heavy
8 HSPU lock outs
()
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
16 TTB
16 Power cleans 95/65
Score: Rounds & Reps
Scaling Options
Beginner
10 Hanging knee raises / Knee tucks
10 Power Cleans @ 55/35
Intermediate L1
16 Swinging Leg Raises
16 Power cleans (75/45)
Intermediate L2
8 TTB
16 Power cleans (75/45)
Perform
16 TTB
16 DB clean 2×50/35lbs
16 Cal row
Extra Accessory
Core (Checkmark)
Pike pulls, Feet on Rower
3 x 15
slow and controlled