CrossFit Illuminati – CrossFit
Warmup (Checkmark)
A. General
Amrap 5
6 step ups / Box jump
6/6 Single arm Push press
20 Seconds/side PNF lat stretch on floor
B. Specific
Jerk Drills
5 btn dip hold
5 btn elbow rotations
5 btn Push press + pause in ext.
5 Push press
5 Push jerks
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Weightlifting
A: Push Jerk (Jerk (athlete’s choice on style)
Every 2 minutes for 10 minutes
3 @70-80%
)
TC: 10 min
Score: Weight
Scaling Options
Beginner
3 @ light
Intermediate
As Written
Perform
E2MOM x 5
3 @80%, accross
Metcon
B: Metcon (Time)
4 rounds, for time
40 wall balls @14/10 lbs
30 Box jump + step down @24/20″
20 DB snatch @50/35 lbs
KG:6/4, 22.5/15 KG
TC: 20 min
Score: Time
Scaling Options
Beginner
30 wall balls @10/8 lbs
20 Box jump + step down @20/plate”
10 DB snatch @25/15 lbs
Intermediate
30 wall balls @14/10 lbs
20 Box jump + step down @24/20″
20 DB snatch @35/25 lbs
Perform
5 rounds @RPE 7
40 wall balls @14/10 lbs
30 Box jump + step down @24/20″
20 DB snatch @50/35 lbs
Extra Accessory
Accessory (Checkmark)
Feet elevated plank + band pull
3 x 10/10
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