CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. General
200-400m jog
2 sets
10 Hollow ups
10 Medball squats
10 Medball push press
10 Wallballs
10 Hanging knee raises/leg raises/TTB
B. Specific
Allow athletes to set up their stations, practice their working movements, etc.
Metcon (4 Rounds for time)
4 rounds for time
21 TTB
21 Wallballs @ 20/14lbs, 12/10′
800m Run / 1600m Bike
TC: 30 minutes
Score: Time
Scaling Options
Beginner
15 Hanging Knee raises
15 Wallballs @ light
400m Jog / 1000m Bike
Intermediate L1
21 Hanging Leg raises
21 Wallballs @ 20/14lbs, 10/9′
800m Run / 1600m Bike
Intermediate L2
9-15 TTB
21 Wallballs @ 20/14lbs, 10/9′
800m Run / 1600m Bike
Team WOD (4 Rounds for time)
In Pairs, sharing the work as desird
4 rounds for time
40 TTB
40 Wallballs @ 20/14lbs, 12/10′
800m Partner Run w/rope
-or-
1600m Bike (both partners)
TC: 30 minutes
Score: Time
Accessory / Extra (No Measure)
Shoulder Health Accessory
3 sets
50′ Unstable OH carry @heavy
10 Alternating banded plank shoulder touches