CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (7 min)
2 sets
30 sec machine
30 sec Down & Ups
2. “Bring Sally Up”
Chose one or many movements
– Air Squat
– Push up
– Hollow Body
B. SPECIFIC (6-8 min)
10 Hollow Ups / Tuck ups
5-10 Weighted hollow ups / Unweighted: Add light plate in hands
5 Weighted V-ups/ Knee tucks
—
5-10 Burpees to plate
—
Practice round
20 sec cal machine
5 Burpees to plate
5 Weighted / unweighted V-ups / Knee tucks / Situps
Metcon (Time)
For time, partition the reps in any way
150 Cal Bike/Ski/Row
100 Burpees to plate 15/10 lbs
100 Weight V-ups 15/10lbs
TC: 30mins
Score: Time
KG: 40/30
Scaling options
Beginner
10 rounds for time
10 Cal Bike/Ski/Row
7 Down & Ups to plate
7 Situps / Knee tucks
Intermediate
150 Cal Bike/Ski/Row
100 Burpees to plate 15/10 lbs
100 V-ups
OR
Team Wod (Time)
In pairs or teams of 3.
For time, partition the reps in any way, one person working at a time:
300 Cal Bike/Ski/Row
200 Burpees over partner
100 Partner knee tuck hold med ball pass (passing laterally)
TC: 40 minutes
Scaling options:
Beginner
Down and ups / Regular burpees
Russian twist pass to partner
ACCESSORY / EXTRA (Checkmark)
Reverse plank hold
5 x 60 seconds, rest 60 seconds