CrossFit Illuminati – CrossFit
Old school (No Measure)
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
30 second couch stretch
30 second deep lunge
Warm up (No Measure)
B. MOBILITY / ACTIVATION (3 min)
2 sets
5/5 Single arm light med ball press
5 Pause push press, empty bar
Single arm med ball press:
C1. SPECIFIC (ramp up) (3 min)
5 Pause push press @ light*
5 Tempo Push press @ slightly heavier
5 Push press @ 50-60%
* Pause in the dip
Pause push press
C2. SPECIFIC (6-7 min)
Ramp up deadlift to workout weight
3 x 5
—
Practice round
5 Wall balls
3 push ups
2 Deadlifts
Push Press (5 @ 70%
4 @ 75%
3 @ 80%
2 x 2 @ 85%
Rest 1:00-1:30
)
TC: 12 minutes
Score: Weight
KG: N/A
Scaling Options
Beginner
5 x 3 @ technical
Intermediate
As written
Metcon (Time)
4 rounds for time
25 Wall Balls @ 20/14 lbs
25 Push ups
10 Deadlifts @ 225/155 lbs
TC: 16 minutes
Score: Time
KG: 9/6, 100/70
Scaling Options
Beginner
15 Wall Balls @ 20/14 lbs
10 push ups on knees, hands elevated
5 Deadlifts @ 95/65 lbs
Intermediate
20 Wall Balls @ 16/12 lbs
15 Push ups, rings elevated
10 Deadlifts @ 185/125 lbs
ACCESSORY / EXTRA (Checkmark)
V-ups
3 x 20
Core Endurance