CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (10:00)
Partner Warm up
200m Jog as partners
20 Plank high fives
20 Med Ball Situp passes
20 Med Ball Push press tosses, against the wall
20 Med Ball Squat + Chest pass
B. SPECIFIC (6:00)
30 Single unders
30 Double unders / Practice
10 Wall Balls
10 Burpees/ Down & ups to plate
—
Practice round
30 Single/DU
10 Wall Balls
5 Burpees to plate
METCON (Time)
For Time
Split Work as desired
300 Double Unders
200 Wall Balls 20/14 lbs
100 Burpees to plate
Score: Time
TC: 30 minutes
KG: 9/6
Scaling Options
Beginner
10 rounds
30 single unders
10 Wall Balls
10 Burpees to plate
Intermediate
150-200 Double Unders
200 Wall Balls 14/10 lbs
100 Burpees to plate
OR
Chose Individual workout OR Team Wod
NOTE: With the 1 rep max Back Squat coming up non Monday, it would be a good idea to opt for the Team workout option or reduce the volume of the wallballs to 100-150
Metcon (Time)
For Time
600 Double Unders
400 Wall Balls 20/14 lbs
200 Burpees to plate
Split Work as desired, in pairs or teams of 3
In this team wod, athletes can split the work as needed and pick the strategy as desired. The only thing they cannot do is change the order of the movements.
Scaling Options
Beginner
600 Single unders
200 Wall Balls, light
100 Burpees to plate
Intermediate
200-400 Double Unders
400 Wall Balls 14/10lbs
200 Burpees to plate
ACCESSORY / EXTRA (Checkmark)
Reverse plank hold
3 x 90 seconds
Post Chain isometric strength