CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. General
Amrap 5
50 Single Unders/ 25 Double Unders (or skip)
5/5 Single Leg V-Ups
10 PVC Dislocates
10 PVC OHS
B. Mobility
2-3 Rounds:
0:20 Dead Hang
0:40 Rest
*dead hang can be with toes touching ground as needed
C1. Specific Cleans
@ empty bar
5 Deadlifts
5 Muscle Cleans
5 Power Cleans, adding tempo as needed
5 Low hang power cleans
C2. Specific Metcon
10-20 DU/Single unders
4 TTB or modification
4 OHS @ chosen weight
Weightlifting (Weight)
Work up to a Daily Max
Power Clean + low hang power clean
TC: 12 Minutes
Score: Weight
Scaling Options
Beginner
5-6 sets of complex @ technical
Intermediate
As written
Metcon (Time)
For Time:
150 Double Unders
40 TTB
50 OHS @ 95/65 lbs
40 TTB
150 Double Unders
TC: 15 Minutes
Score: Rounds + Reps
KG: 43/30
Scaling Options
Beginner
For Time:
75 Single Unders / 75 Penguin Taps
20 Hanging Knee Raise
25 OHS or FS @ 45/35
20 Hanging Knee Raise
75 Single Unders / 75 Penguin Taps
Intermediate L1
150 Single Unders
40 Toes to Eye Level
50 OHS @ 45/35
40 Toes to Eye Level
150 Single Unders
Intermediate L2
100 Double Unders
25 TTB
50 OHS @ 75/55lbs
25 TTB
100 Double Unders
Accessory / Extra (Checkmark)
4 rounds
50′ Plate Push @ heavy
0:45 Sorenson Hold
Plate push: https://www.youtube.com/watch?v=isFXOw6lqZs