CrossFit Illuminati – CrossFit
Warm-up
A. General
2 sets
25’ Inchworm walks
25’ Lizard walk
25’ Samson stretch lunges
B. Specific
2-3 sets
10 Band assisted or band resisted push ups
10 Band hammer curls
10 Band pull aparts
Weightlifting
Bench Press (3 sets
5 Bench press* @ 75%
12 DB Bicep Curls @ moderate
Rest 3 minutes between sets
*3rd Set is max rep bench press @ 75%
)
TC: 12 Minutes
Score: Reps on Last set of Bench
Scaling Options
Beginner
3 x 5 @ 31×1 tempo
Intermediate
As written
Metcon
Metcon (AMRAP – Reps)
For Max Reps:
3 Rounds
1:00 SHSPU
1:00 Deadlifts 185/135lbs
1:00 Jumping Lunges
1:00 Strict Chin-ups
1:00 Rest
TC: 15 Minutes
Score: Sum Total Reps
Scaling Options
Beginner
3 Rounds:
1:00 Seated DB Press @ light
1:00 Deadlifts @ 95/65lbs
1:00 Rear Step Lunge (band assist)
1:00 Supinated Ring Rows
1:00 Rest
Intermediate
3 Rounds:
1:00 SHSPU Negatives
1:00 Deadlifts @ 155/105 lbs
1:00 Jumping Lunges
1:00 Strict Chin Ups (band assist)
1:00 Rest
Extra Accessory
Core (Checkmark)
8×10 GHD sit-ups
rest 30sec b/w sets