CrossFit Illuminati – CrossFit
Warm-up
A. General
1 minute row
12 Walking lunges
1 Min Jump Rope
12 Light DB snatch
B. Specific 1
With Working weight
6/6 DB Press
6/6 DB OH lungs
6/6 DB deadlift
6/6 DB hang Snatch
6 Alternating DB snatch
B. Specific 2
25’ DB OH walking lunge, left
15-25 DU / Jump rope
25’ DB OH walking lunges, right
15-25 DU/Jump Rope
Metcon
Metcon (Time)
For Time
Buy in: 75/65 Cal Row
3 rounds
100′ DB OH walking lunges, right
50 Double-unders
100′ DB OH walking lunges, left
50 Double-unders
30 DB Snatch
DB: 1x 50/35 lbs
Buy out: 75/65 Cal Row
Row subs:
– 60/50 Cal bike
– 50/40 Cal ski
– Run 1000m
Time: 3-4:30
TC: 32 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
4:00 Max Cal Row
—
3 rounds
50′ DB OH walking lunges, right
50 Single-unders
50′ DB OH walking lunges, left
50 Single-unders
30 DB Snatches
DB: 25/15 lbs x 1
—
4:00 Max Cal Row
Intermediate
25-50 DU
@ 35/25 lbs DB x 1
Team Workout (Time)
Teams of 2
3 rounds for time
300′ FR DB Walking lunges 2×50/35lbs
200 Double-unders
150 DB Snatch 1×50/35lbs
100 Cal Row
In this workout, pairs will separate the work as desired to perform the 3 rounds workout for time.
TC: 35 minutes
Score: Time
KG: 25/15
Extra Accessory
Grip (Checkmark)
Bar dead hang
3 x 20-30 seconds
Rest As needed between sets