CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (5 min)
3 sets
1 min machine
5 inchworm walks / 1 wall walk
10 Samson stretch lunges
B. MOBILITY / ACTIVATION (4 min)
1-2 sets
10/10 RDL with reach, unweighted
10/10 Single leg glute bridge
C. SPECIFIC (3 min)
Ramp up & practice movements Part A
C2. SPECIFIC (2 min)
1 Wall walk / ½ wall walk / 2 plank shoulder tap
20 sec Cal machine
2 Burpee jumping pull ups
WEIGHTLIFTING (3 Rounds for weight)
3 sets
50/50′ Suitcase carry @ Heavy DB
10/10 RDL DB switch @ Mod-Heavy
Rest 2:00
TC: 10 minutes
Score: Weight on Farmer’s Carry
KG: N/A
Scaling Options
Beginner
25/25′ Suitcase carry, moderate to light
6/6 RDL DB switch, light
Intermediate
As written
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METCON (Checkmark)
EMOM 20
Min 1- 5 wall walks
Min 2- 15/12 Cal Machine
Min 3- 10 Burpee pull ups
Min 4- 15/12 Cal machine
TC: 20 min
Score: Completion
Scaling options
Beginner
Min 1- 16 Plank shoulder taps
Min 2- 15/12 Cal Machine
Min 3- 5-7 Burpee jumping ring pull up
Min 4- 15/12 Cal machine
Intermediate
Min 1- 5 x ½ wall walks
Min 2- 12/10 Cal Machine
Min 3- 5-10 Burpee jumping pull ups
Min 4- 12/10 Cal machine
ACCESSORY / EXTRA (Checkmark)
Single arm bent over row
3 x 6/6 @heavy
Upper back strength. Use DB or KB
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