CrossFit Illuminati – CrossFit
Warm-up
A. General
2 sets
1min Shuttle runs @ increasing intensity
10 Banded chest rows
10 Banded horizontal press
B. Mobility
T spine rotations
1 minute
C. Specific
3 sets
3 Dynamic push-ups
20 second wall facing hs hold + 3 sec hspu negative
30 second free standing HS hold / hspu practice
Weightlifting
A: Bench Press (4 x 4 @80-90%
)
TC: 12 min
Score: Weight
Scaling Options
Beginne r
4×4 @ ascending
Intermediate
As Written
Perform
4×4 @87%
Metcon
B: Metcon (Time)
For time
30-24-18
Alternating DB Squat Snatch 1×50/35 lbs
CTB
KG: 22.5/15 KG
TC: 12 min
Score: Time
Scaling Options
Beginner
30-20-10
Alternating DB Snatch @25/15 lbs
Body Rows
Intermediate
Alternating DB Squat Snatch @35/25 lbs
Pull Up
Perform
As Written
Extra Accessory
Accessory (Checkmark)
Side plank + banded row
3 x 12/12
Pause for 2 seconds at peak contraction
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