CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
Run 200m / Row 200m
10 goblet squat
10 stiff leg burpees
B. Mobility
PNF lat stretch on bench or any other object
5 x
7 seconds pushing with your elbows against the box
7 seconds stretching, moving your upper body toward the ground
https://www.youtube.com/watch?v=t_geZRV2oUA
C. Specific
4 DB Step up over
10 Double under
4 DB Thrusters
10 Double under
4 DB hang Clean and Jerk
10 Double under
4 Devil press
Metcon
“Dionysus” (Time)
For time
40 DB Step up overs 24/20″
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press
@2×50/35lbs
TC: 30 minutes
Score: Time
KG: 25/35lbs
Scaling options
Beginner
DB: 2x moderate, 30reps
100 Single-unders
Intermediate
DB: 2×35/25lbs
60 Double-unders
or
100 Single-unders +Attempt a DU every 10 reps
Perform
As written
Team Version (Time)
With a Partner Divide As You wish
For time
100 DB Step up over
200 Double under
90 DB Thrusters
200 Double under
80 DB hang Clean and Jerk
200 Double under
70 Devil press
@2×50/35lbs
Extra Accessory
Core (Checkmark)
3 x 8/8 Quadruped single leg hip extension
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