CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (4 min)
Amrap 4
100′ shuttle runs (25′ x 4)
5-10 Burpee
10 Band pull aparts
B. MOBILITY / ACTIVATION (4 min)
2 sets
5/5 Bottom up KB bench / Floor press
8/8 Single arm Russian KBS
C. SPECIFIC (10 min)
Bench press
– 4 Bench press, light, eccentric
– 4 Bench press moderate, normal
– 4 Bench press, workout weight
SPECIFIC (cnt’d)
KBS
– 4 Russian KBS
– 4 American KBS
Running
– Go over focus on posture
– 25′ A skip out
– 25′ jog back
– 25′ Butt kicks out (focus on relaxed posture despite speed)
– 25′ jog back
Metcon (AMRAP – Rounds and Reps)
Amrap 24 minutes
4-8-12-16-20-24…
Bench press @ 135/95 lbs
KBS @ 70/53 lbs
400m run
TC: 24 minutes
Score: Weight
KG: 32/24
Scaling Options
Beginner
Amrap 24
DB Floor press, moderate to light
Russian KBS @ 35/26lbs
200m Jog / 2:00 fan bike
Intermediate
4-8-12-16-20-24…
Bench press @ 115/75 lbs
KBS @ 53/35 lbs
400m run
Team workout version
While partner 1 runs 400m
Partner 2
Amrap
4 Bench press
4 KBS
Post Metcon (Checkmark)
3-5 sets
15 Seated band rows
10 DB + Band pullovers
TC: 10 minutes
Score: For Quality
KG: N/A
Scaling Options
Scale reps down as needed
ACCESSORY / EXTRA (Checkmark)
4 sets
6/6 RDL Airplane
12/12 Hips Hikes