CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (4:00)
“Bring Sally Up”
Movements you can use for this song:
– Air Squats
– HR Push ups
– Plank
(down = elbows, up = hands)
B. SPECIFIC (10:00)
Machine
– 3 x 15/12 Cals, increasing intensity
—-
Devil Press
9 Burpees / Down & up
5 Devil press 1 DB Right
5 Devil press 1 DB left
()
METCON (Checkmark)
EMOM 30
1- 18/15 Cal Row / Bike /13-16 Ski
2- 9 Devil Press @ 50/35 lbs x 2
3- Active Rest*
* Active rest can be easy shuttle jogging, walking, machine, air squats, single under. Just keep moving
Score: Checkmark
TC: 30 minutes
KG: 22.5/15
Scaling Options
Beginner
1- 40 sec Cal Row / Bike / Ski
2- 40 sec Plate Devil Press @ 15/10 lbs
3- Active Rest
Intermediate
1- 15/12 Cal Row / Bike / Ski
2- 9 Devil Press @ 35/20 lbs x 2
3- Active Rest
OR
Team Wod (AMRAP – Rounds and Reps)
Amrap 30
In Pairs
10 Synchro Devil Press @ 50/35lbs x 1
Run 200m as a pair
Switch DB every 5 reps
Score: Rounds & Reps
TC: 30 minutes
KG: 22.5/15
Scaling Options
Beginner
6 Synchro Plate Devil Press @ 15/10 lbs
Run/Walk 100m as a pair
Intermediate
10 Synchro Devil Press @ 35/20 lbs x 1
Run 200m as a pair
ACCESSORY / EXTRA (Checkmark)
Tabata Hollow Body Hold
8 sets
20 seconds on, 10 seconds off (4:00)
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