CrossFit Illuminati – CrossFit
Warm-up
A. General
1 min of single-unders
10 Prone W-Y’s
1 min of double-unders
10 Dual DB RDL’s
1 min of crossovers
B. Mobility
Btn tricep stretch with plate
30 sec on / 10 sec off x 2
https://youtu.be/SWez7-liB64
C. Specific
2 sets
1 DB strict press + 2 Jerk dips + 3 Push press
1 DB Burpee + 1 DB burpee high pull + 1 Devils press
25’ High knees (to unilaterally warm up the ankles, calves, and knees for the double-unders)
Metcon
Metcon (Time)
For time
21-18-15-12-9-6-3
DB Push press
Devil press
60 Double-unders between sets
@ 2x 50/35 lbs
TC: 20 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
18-15-12-9-6-3
Push press
Devil press
50 Single-unders
@2×25/15 lbs
Intermediate
@ 2x 35/25lbs
40 DU
Perform
N/A
Team Workout (Time)
In teams of 2 @ 1x 50/35lbs
21-15-9
Synchro Devil Press Right
Synchro Devil press Left
200 DU after each set
Rest 3 minutes
30-20-10
Synchro Hang clean and Push press right
Synchro Hang clean and Push press left
150 Air squats after each set
Rest 3 minutes
100 Cal machine sprint, you go I go
TC: 35 minutes
Score: Total time minus rest
KG: 25/15
Scaling Options
Reduce reps and load as needed
Extra Accessory
Post Chain (Checkmark)
5 x 10/10 RNT single leg deadlift