CrossFit Illuminati – CrossFit
Warm-up
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Air squats
60sec Row/Bike/Run/Ski @ Moderate
30sec Banded W-Y pulls
60sec Row/Bike/Run/Ski @ Hard
B. Mobility
Pigeon stretch
60 seconds each side
C. Specific
10/10 banded monster walks
6 Wall balls @As high as possible
5 Pause Back squat @explode up
Weightlifting
A: Back Squat (5 @ 75%
3 @ 85%
1+ @ 95%
1+ is a max effort
)
TC: 9 min
Score: Weight
Scaling Options
Beginner
5 @ controlled weight
3×3 @ Slightly heavier than 5 rep
Intermediate & Perform
As Written
Metcon
New York Minute (Time)
Find a partner and complete as many reps as possible in 1 minute, switching every minute, until you complete:
150 wall balls
30 muscle-ups
30 clean and jerks
14-Ib ball, 105-Ib barbell
20-Ib ball, 155-Ib barbell
Extra Accessory
Upper Accessory (Checkmark)
2 x 12 Bent over lateral raise
2 x 12 Trap-3 raise
2 x 12 Banded Pulldown
Rest 60 seconds between each set for every exercise