CrossFit Illuminati – CrossFit
Warm-up
A. General
2 minutes Row or Bike
25’ Bear Crawl*
5/5 Bird dog
*There is no movement at all at the spine
B. Mobility
Iron Cross Stretch
60sec
https://youtu.be/7T9Xo5cYuP0
C. Specific
2 sets
20 Banded good mornings
10/10 lateral banded monster walks
10/10 Single arm russian kbs*
*using DB working weight
Metcon
A: Metcon (Time)
50-40-30
DB Deadlifts 2×50/35 lbs
DB Alt Hang Snatch 1×50/35lbs
Burpee Hop* over DBs
(*hop over and back)
TC: 30 minutes
KG: 22.5/15
Score: Time
Scaling Options
Beginner :
35-25-15
Reduce weight as needed
Plank burpees to plate
Intermediate
@ 35/25lbs
Perform
N/A
A2: Team Workout (Time)
In teams of 2, perform for time in a synchronized fashion.
50-40-30
DB Deadlifts 2x 50/35 lbs
DB Hang Snatch 1x 50/35lbs
Burpee Hop* over DBs
(*hop over and back)
Extra Accessory
Push Accessory (Weight)
Every 3 minutes for 9 minutes
5 DB Bench Press @mod-heavy
10 Burpees