CrossFit Illuminati – CrossFit
Warmup (Checkmark)
A. General
5 min Shuttle run @ 25’
EMOM:
3 burpees
3 V-ups
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. TTB prep
3 sets
3 Pause V-ups*
5 TTB
*Pause in the hollow position on the way down for 2 seconds, then TnG on the hands and feet on the floor into the next rep simultaneously.
()
Metcon
A: Metcon (Time)
5 rounds for time
15 Deadlift @135/95
12 CTB
8 Burpees to target
KG: 60/45 Kg
TC: 15 min
Score: Time
Scaling Options
Beginner
15 Deadlift @75/55
12 Jumping Pull Up
6 Burpees
Intermediate
15 Deadlift @115/75
12 Pull Up
8 Burpees to tagret
Perform
5 rounds for time
25′ DB Front Rack Lunges @2×50/35 lbs
12 CTB
8 Burpees to a target
Power
B: Power (AMRAP – Reps)
5 sets
5 TTB
Rest 30 seconds
6 Slam balls 50/30
Rest 30 seconds
10 Hard pulls on the Rower @damper 10
Rest 60 seconds
KG: 22.5/14 KG
TC: 16 min
Score: Max Wattage
Scaling Options (all rest the same)
Beginner
– 5 Hanging Knee Raise
– 6 Slam balls @ light
– 10 Hard pulls on the Rower
Intermediate
– 5 Toes to eye level
– 6 Slam balls @ 30/20 lbs
– 10 Hard pulls on the Rower @damper 10
Perform
6 sets
3 BMU
Rest 30 seconds
6 Slam balls @ 50/30 lbs
Rest 30 seconds
10 Hard pulls on the Rower @damper 10
Extra Accessory
Accessory (Checkmark)
3 rounds
30 sec Hollow body rocks
30 sec Hip extension hold on GHD
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