CrossFit Illuminati – CrossFit
Warm-up
A. General
200m Run
-then-
10 Air Squats w/2sec pause in bottom
10 Air Squats
20/Side Prone Shoulder Swimmers
B. Mobility
Seated or Freestanding Press in Clean
@ empty barbell, 2×5
Perform in a deep squat if possible, if not, perform seated on a stack of plates at around parallel, with tension in the legs like at the bottom of a squat.
C. Specific Metcon
3×3 Thrusters, building to final barbell weight
-then-
Strip bar back to starting weight, prep station with plates needed for the 2 heavier barbells.
-then-
2 Rounds: 100m Run + 4 Thrusters @ opening weight
Metcon
Metcon (Time)
2 rounds
800m Run
12 Thrusters 75/55 lbs
-rest 3:00-
3 rounds
400m Run
9 Thrusters 95/65 lbs
-rest 3:00-
4 rounds
200m Run
6 Thrusters 115/85 lbs
TC: 27 Minutes
Score: Total Time Incl Rest
KG: 34/25, 43/30, 52/39
Run Subs:
800m Run = 1000m Row = 60/48 Cal Bike
400m Run = 500m Row = 30/24 Cal Bike
200m Run = 250m Row = 15/12 Cal Bike
Scaling Options:
Beginner
2 rounds
400m Run
12 Thrusters @ 45/35 lbs
-rest 3:00-
3 rounds
200m Run
9 Thrusters @ 55/45 lbs
-rest 3:00-
4 rounds
100m Run
6 Thrusters @ 65/55 lbs
Intermediate
2 rounds
800m Run
12 Thrusters @ 55/45 lbs
-rest 3:00-
3 rounds
400m Run
9 Thrusters @ 75/55 lbs
-rest 3:00-
4 rounds
200m Run
6 Thrusters @ 95/65 lbs
Extra Accessory
Shoulder Stability (Checkmark)
4 sets, rest as needed between
30-45 sec Wall Facing Handstand Hold