CrossFit Illuminati – CrossFit
Warmup (Checkmark)
A. General
1min Easy Row
30sec rotating scorpions
1min Moderate Row
30sec Side lunges
1 min Hard Row
B. Specific
3 sets
8 Wide stance banded good mornings
4 Dual russian kb swings
3 Sumo deadlifts @ascending
Weightlifting
A: Sumo Deadlift (Max Effort Sumo Deadlift
Build to a heavy double, no fails)
TC: 12 min
Score: Weight
Scaling Options
Beginner
E2MOM
2 Sumo Deadlifts @ ascending
Intermediate
As Written
Perform
N/A
Metcon
B: Metcon (4 Rounds for reps)
“CrossFit Baseball”
9 rounds
:20 on/:10 off
Base 1:
Goblet Squat @32/24
Base 2:
DB Floor Press @2×50/35lbs
Base 3:
Max Jumping Lunges
Home plate:
Max rep Burpees
KG: 22.5/15 KG
TC: 18 min
Score: Track total reps for each base, score is Total Reps
Scaling Options
Beginner
Max Goblet Squat @16/8
Max DB Floor Press @2×25/15lbs
Max Split Squats (Switch Sides Each Round)
Max rep Burpees
Intermediate
Max Goblet Squat @24/16
Max DB Floor Press @2×35/25lbs
Max Jumping Lunges
Max rep Burpees
Accessory
C: Accessory (Checkmark)
5 sets
10/10 RDLS with 2xDB @ light
10/10 Glute Bridges, on heels slightly further away than usual