CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. General
400m Jog
-or-
15x 25’+25’ Shuttles
-into-
2 Rounds:
10 Scap Pulls
5 Inchworm to Pushup
( Inch Worm + Push Up )
10 Air Squats
B1. Specific Pullups
5-10 Kip Swings
2-3 Strict Pullups or 5 Box Pullups
5 Kipping or Butterfly Pullups
-or-
5 reps of workout scale
B3. Specific Cleans
@ empty bar
5 Good Mornings
5 Back Rack Elbow Rotations
5 Deadlifts
5 Muscle Cleans
5 Power Cleans
-then-
4×2 Power Cleans
building to workout weight
Metcon (5 Rounds for time)
5-4-3-2-1
Rounds of Cindy
Reps of Cleans @ 75%
TC: 25 Minutes
Score: Time
Scaling Options
Beginner
Cindy:
3 Box Pullups
6 Box Pushups
9 Air Squats to Target
Cleans @ mod technical
Intermediate L1
Cindy:
5 Jumping Pullups
10 Elevated Pushups
15 Air Squats
Cleans 75%
Intermediate L2
Cindy:
3 Pullups
8 Pushups
15 Air Squats
Cleans 75%
Team Wod (AMRAP – Rounds and Reps)
Team Workout
AMRAP 25:
4 Rounds of Cindy
4 Cleans @ 75%
TC: 25 Minutes
Score: Rounds + Reps
Partners swap after full rounds of Cindy, cleans will be performed alternating.
Accessory / Extra (Checkmark)
Banded Lat Pulldown + Skullcrusher
3 x 10+10 per side