CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (5 minutes)
3 rounds
30 sec Machine
5 Burpees
5 med ball chest pass, against wall (standing)
B. SPECIFIC (6 minutes)
Tempo bench press
4 @ 4.4.X.1*
—
3-4 sets
Ramp up Bench press
Ramp up Carry
* 4 sec descent, hold 4 seconds (active) Press up fast
B2. SPECIFIC METCON (6 minutes)
Practice Hip toss
Practice Banded Russian KBS
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Practice round
10 Sec max effort machine
1 Med Ball hip toss
4 banded russian KBS
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WEIGHTLIFTING (4 Rounds for weight)
4 sets
5 Bench Press @ 65-70%
100’ Bear hug or Farmer’s Carry, Heavy
Rest 1:00 Between Sets.
TC: 15-18 Minutes
Score: Weight on bench press
Scaling Options
Beginner
5 Bench press @ technical load
100’ Farmer’s carry, moderate
Intermediate
As written
METCON (Checkmark)
5 rounds
20 seconds all out machine
Rest 20-30 seconds
6 Med Ball hip toss @ 14/10 lbs
Rest 20-30 seconds
12 Banded RKBS @ 53/35 lbs
Rest 60 seconds
TC: 15 minutes
KG: 6/4, 24/16
Score: Completion
Scaling Options
Beginner
Medall @ Light
Russian KBS @ 26/18, Unbanded
Intermediate
Scale reps of RKBS to 8
()
ACCESSORY / EXTRA (Checkmark)
Death march
3 x 50′ @AHAP
Rest 60 seconds between sets