CrossFit Illuminati – CrossFit
Warm-up
A. General
200-400m Jog
or
3 minute shuttle jog
B. Specific
5-10 Burpees
5-10 Double DB clean and press
5-10 beat swings
—
3/3 Devil press 1 DB
6 DB step ups
3-6 Pull ups/ jumping pull ups
—
3/3 Devil press @ working weight
6 DB step ups @ working weigth
3-6 Pull ups/ jumping pull ups
Metcon
Metcon (Time)
5 rounds for time
10 Devils Press 2x 50/35 lbs
20 Step ups 24/20″, 2x 50/35 lbs
30 Pull-ups
Rest 3 minutes
For time
150 Wall balls 20/14 lbs
TC: 35 minutes
Score: Total Time including rest
KG:25/15,
Scaling Options
Beginner
5 rounds for time
10 Devils Press @ 15/10 lbs Plate
12 Step ups @ 24/20″
24 Jumping Pull ups
– Rest 3 minutes
100 Wall Balls @ light
Intermediate
5 rounds for time
10 Devils Press @ 35/25 lbs x 2
20 Step ups @ 24/20″, 35/25 lbs x 2
30 Jumping Pull ups
– Rest 3 minutes
150 Wall Balls @ 14/10 lbs
Team Workout (Time)
2 sets of:
10 rounds, synchronized
4 Devil Press
8 Front Rack reverse lunges
4 C2B pull ups
@ 2x 50/35 lbs DB
Rest 2 minutes
75 Partner wall balls 20/14 lbs
Rest 3 minutes between sets
TC: 35 minutes
Score: Rounds & Reps
Extra Accessory
Post Chain (Checkmark)
3 sets
12 Glute bridge
12 glute bridge march
30 sec superman hold (rx+: on swiss ball)
Rest 2 minutes