CrossFit Illuminati – CrossFit
Warm-up
A. General
3 sets
30 sec Plate ground to OH
30 sec Double unders/Single unders
30 sec burpees
30 sec Empty bar/PVC OHS
B. Mobility
Banded Y pulls
2×10
T-spine rotations
2 sets, 60 seconds
Weightlifting
Turkish Get Up (4×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 minutes
15/12 Cal Machine
50 Double-unders
2 Power Snatch + 1 OH Squat @ 60%
RX+ 25 Crossover DU
TC: 18 min
Score: Rounds & Reps + Weight
Scaling Options
Beginner
15/12 Cal Machine
50 single-unders
2 Power Snatch + 1 OH Squat @ RPE 5
Intermediate
15/12 Cal Machine
30-50 DU
2 Power Snatch + 1 OH Squat @ 60%
Extra Accessory
Core (Checkmark)
3 sets
60 sec Support hold on rings
60 sec hollow body hold
Rest as needed
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