CrossFit Illuminati – CrossFit
12 Days of Crossfit (12 Rounds for time)
‘12 Days of CrossFit’
1 Snatch
2 Box Jumps @ 30”/24”
3 Push Press
4 TTB
5 Ring Dips
6 Hang Power Cleans
7 Deadlifts
8 Burpees
9 KBS
10 Goblet KB Reverse Lunges
11 Wallballs
12 HSPU
TC: 30 Minutes
Score: Time
Scaling Options
Beginner
‘12 Days of CrossFit’
1 Snatch
2 Box Step Ups @ 20”/16”
3 Push Press
4 Hanging Knee Raise
5 Foot Supported Ring Dips -or- Elevated Bar Pushups
6 Hang Power Cleans
7 Deadlifts
8 Up Downs
9 KBS
10 Goblet KB Reverse Lunges
11 Wallballs @ low target
12 Seated Wallball Press
Barbell @ 75/55lbs
KB @ 12/8
Medball @ 10/6 lbs
Intermediate
‘12 Days of CrossFit’
1 Snatch
2 Box Jumps @ 24”/20”
3 Push Press
4 Toes to Eye Level
5 Banded Ring Dips
6 Hang Power Cleans
7 Deadlifts
8 Burpees
9 KBS
10 Goblet KB Reverse Lunges
11 Wallballs
12 HSPU Negatives -or- Box Pike HSPU
Barbell @ 115/75 lbs
KB @ 16/12
Medball @ 14/10 lbs
Accessory / Extra (No Measure)
Core Accessory, For quality
6-5-4-3-2-1 KB Deadbug
6-5-4-3-2-1 Bird Dog