CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Coach says’
Just like Simon says but with ‘Coach says” and Crossift warm-up movements. For an added warm-up and spice to the game you can have athletes on a machine or doing jumping jacks in place between coach says.
Make sure you include at least two dynamic shoulder mobility movements within
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
Metcon
Metcon (Time)
For Time
resting 2 minutes between rounds
RND 1
30 DB Step-ups over 2×50/35 lbs
40 Burpee box jump 24/20″
50 DB Deadlifts 2×50/35lbs
RND 2
50 DB Deadlifts 2×50/35lbs
40 Burpee box jump 24/20″
30 DB Step-ups over 2×50/35 lbs
RND 3
30 DB Step-ups over 2×50/35 lbs
50 DB Deadlifts 2×50/35lbs
40 Burpee box jump 24/20″
TC: 30 minutes
KG: 25/15
Score: Total Time, minus 4 mins
Scaling Options
Beginner:
30 Unweighted Step up overs
30 Burpees to plate
30 KB deadlift @ 16/12KG
Intermediate
30 DB Step-ups over 35/25 lbs x 2
40 Burpee box jump @ 24/10″
50 DB deadlifts @ 35/25lbs x 2
a: Team Version (Time)
In teams of 3
6 rounds of
40 Burpee BJO 24/20″
–
Amrap
10 Synchro DB Deadlifts 2×50/35lbs
10 Synchro DB Lunges 2×50/35lbs
Rest 1 min between rounds
While partner 3 is performing 40 BBJO, partner 1 & 2 perform in a synchronized fashion, 10 DB deadlifts and 10 DB lunges. When Partner 3 is done with the BBJO, athletes will take a 1 min rest. For round 2, partner 3 will join partner 1 on the amrap while partner 2 performs the BBJO.
b: Metcon (AMRAP – Rounds and Reps)
Score 2: Total rounds & Reps on synchro work
Extra Accessory
Accessory (Checkmark)
In teams of 2
2 sets
15/15 Single leg Lateral medball toss*
15 Glute bridges hold + Medbal overhead pass.
*15 tosses each athlete, 30 total tosses per leg
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