CrossFit Illuminati – CrossFit
Metcon (No Measure)
A. GENERAL (6 min)
Partner Warm up
6 rounds
Partner 1 does 1 min machine
Partner 2 does and amrap of
6- 10 Alternating forward lunges
6- 10 Med ball chest pass against wall
3 x on the machine / partner
B. MOBILITY / ACTIVATION (4 min)
2 sets
10 Calf Raises
10 Alternating Banded Psoas pulls
C. SPECIFIC (4 min)
2 sets
5 Ball slams
10 Mountain climbers
30 sec Machine
Metcon (Checkmark)
EMOM 28
1: 45 sec Row
2: 15 Box jumps + Step down
3: 45 sec Mountain climbers
4: 15 Ball Slams or KBS, moderate
TC: 28 minutes
Score: Checkmark
Scaling Options
Beginner
1: 30-45 sec Row
2: 10 Box Step ups
3: 30-45 sec Mountain climbers
4: 10 Ball Slams or KBS, moderate
Intermediate
As written
Post Metcon (Checkmark)
3-5 sets
10/10 Poliquin Step-ups
10 Hamstring curl, feet on rower
TC: 10 minutes
Score: Checkmark
Scaling Options
Beginner
3 sets
6/6 Poliquin step-ups
8 Glute bridge walk outs
ACCESSORY / EXTRA (Checkmark)
KB Windmills
4 x 8/8
Shoulder & core accessory