CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rounds @increasing intensity on each round
2 minutes Row or Bike
10 Scorpions
10 beat swings
B. Specific (Metcon)
9 Inchworms (straight legs)
9 DB Deadlifts
5 DB burpees
5 DB hang cleans
5 Demon press
—-
6 step ups
6 weighted step ups
6 box jumps, step down
Gymnastics
A: Metcon (Checkmark)
SLIPS
Metcon
B: Metcon (Time)
21-15-9 Demon press 2×50/35lbs
Perform after each set:
10 DB Step up overs 24/20”+ 2×50/35lbs
10 Box jumps 24/20”
KG: 22.5/15 KG
Score: Time
TC: 12mins
Scaling options
Beginner
Demon press @ light (2DBs)
10 Box step up overs, unweighted
10 Jump over DBs after each round
Intermediate
Demon press @ 2×35/25lbs
10 DB step up overs
10 Box jumps after each round
@24/20″
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Extra Accessory
Metcon (Checkmark)
3 sets
5/5 Deep Squat Pallof Press
5/5 Bird dog + band row
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