CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (6:00)
3 rounds
10 Burpees / down and ups
10 Plate ground to overhead
10 Plate bent over rows
B. SPECIFIC (5:00)
Go over Gorilla Row
8 reps @ light
8 reps @ moderate
8 Reps @ heavy
—-
Heel elevated Glute bridge
5/5
Find right elevation for members
C. SPECIFIC
3 Inchworms / Inchworm push ups
2-3 x 1/2 Wall walk
2 Wall walks
—
Ball Slams
Work up to appropriate load
WEIGHTLIFTING (Weight)
5 sets
12 Alternating Gorilla row
12/12 Heel elevated Glute Bridge
Rest 2:00
Score: Weight on Gorilla Row
TC: 15 minutes
Scaling Options
Beginner
12 Bent over Row @ light barbell
8/8 Heel elevated glute bridge
Intermediate
As written
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()
METCON (Checkmark)
EMOM 15
1- 5 Wall walks
2- 15 Ball Slams @ 30/20lbs
3- Rest or Active Rest on bike
Score: Checkmark
TC: 15 minutes
KG: 12.5/9
Scaling Options
Beginner
1- 5-7 Inchworm (push up optional)
2- 10 Ball Slams @ light
3- Rest
Intermediate
As Written
ACCESSORY / EXTRA (Checkmark)
Echo/Assault Bike intervals
Tabata
20 seconds on, 10 seconds off for 8 rounds.
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