CrossFit Illuminati – CrossFit
Warm-up
A. General
EMOM 6 mins
1- Air squats
2- Step ups
3- Inchworms
40 seconds of work, 20 seconds of rest
B. Mobility
3-5 x
Plank to downward dog + Calf pedals
C. Specific
2 sets
5 Romanian Deadlifts @ empty bar
15 sit ups
5 Box jump + step down
Gymnastics
Rope Climb (5×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
8 Deadlifts 185/135 lbs
8 Box jump overs 30/24″
25′ HS walk
Score: Rounds & Reps
KG: 25/15
Scaling Options
Beginner
8 Deadlifts @ RPE 6/10
8 Plate/low box jumps
25′ Overhead Plate carry / DB carry @ 25/15lbs
Intermediate L1
8 Deadlifts @ 155/105 lbs
8 Box jump overs @ 24/20″
4 Wall walks / 1/2 walks
Intermediate L2
8 Deadlifts @ 155/105 lbs
8 Box jump overs @ 24/20″
10′ HS walk
Perform
Amrap 20 minutes
25′ Front rack walking Lunges 2×50/35 lbs
8 DB facing Burpees
25′ Handstand walk
Extra Accessory
Upper Accessory (Checkmark)
12-10-8 Supinated ring rows
24-20-16 Banded Lat pull down