CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Wallball Burpee Tennis
10-12 minutes of fun!
1 minute of play, 1 minute rest. Split the class into groups of 4 with a wall of boxes in the middle.
https://journal.crossfit.com/article/warm-and-happy-2
Last game in this list.
B. Specific
Wall Balls:
5 wall ball squats
5 wall ball push press
5 wall ball shots, pausing in the squat
B. Specific, cnt’d
Box jumps:
5 jump + step down over
5 x 2 hops +jump + step down over
5 x jump + turn on box + hop
5 box jump overs
B. Specific, cnt’d
DB snatch:
5/5 DB deadlift, DB between the legs
5/5 Muscle snatch, practicing cycling
Metcon
Metcon (Time)
5 rounds
20 Wall Balls 20/14 lbs
20 Box jump overs 24/20″
20 DB Snatch 1×50/35 lbs
TC: 20 Minutes
Score: Time
KG: DBs: 25/15, Medball: 9/6
Scaling Options
Beginner
5 Rounds
16 Wall Balls, light
16 Box Step Ups @ 16/12″
16 DB Snatch (or HPS) @ 25/15
Intermediate
5 rounds
20 Wall Balls @ 20/14 lbs
15 Box jump overs @24/20″
20 DB snatch @ 35/25 lbs
Extra Accessory
Accessory (Checkmark)
Feet elevated plank + band pull
3 x 10/10