CrossFit Illuminati – CrossFit
Warm-up
A. General
1 min row or bike @easy
5 Inchworms
45 sec row or bike @mod
7 mini band wall slides
30 sec row or bike @hard
10 alternating Y arm raises on a box*
https://youtu.be/67jI0e8x2T8
B. Metcon Prep
2 sets
5 beat swings + 5 Jumping pull-ups*
3/3 Russian DB swings + 3/3 DB hang snatch
5 Banded OHS + 5 OHS @ascending
Metcon
Metcon (Time)
For time
1 Mile Run / 3000m Bike
100 Pull ups
100 DB Hang snatch 50/35lbs
100 Overhead squats 95/65 lbs
1000m Row
TC: 40 minutes
Score: Time
KG: 43/30
Scaling Options
Beginner
5 Min Run/Bike
70 Ring Rows
70 DB snatch @ 25/15lbs
70 Air Squats / PVS OHS
5 Min Row
Intermediate L1
1000m Run / 2500m Bike
100 Jumping Pull ups
100 DB snatch 35/25lbs
100 Overhead squats 75/55 lbs
750m Row
Intermediate L2
1000m Run / 2500m Bike
50 Pull ups
100 DB 35/25lbs
100 Overhead squats 75/55 lbs
750m Row
Perform
For time:
5min Echo bike @ 60/50 RPM
100 CTB
100 Kettlebell snatch (24/16 kg)
100 Overhead squats (95/65 lbs)
5min Echo bike @ 60/50 RPM
Team Version (AMRAP – Rounds and Reps)
In teams of 2
2 rounds
1 Mile run in 400m relays
AMRAP 10, you go Igo
10 Pull ups
10 DB Hang snatch 50/35lbs
10 Overhead squats 95/65 lbs
Relay style buy-in into a You go I go Amrap per round. Athletes share the reps as desired. 1 round is 10 of each movement total, not per partner.
Extra Accessory
Post Chain (Checkmark)
Partner assisted
Glute Ham raises
5 x 6