CrossFit Illuminati – CrossFit
warm up (No Measure)
A. GENERAL (3:00)
2 rounds
30 Single / Double unders
10 Med Ball Squats
5 Med Ball Kang Squats
(Holding a med ball the same way an athlete would for wall balls)
B. MOBILITY / ACTIVATION ( 2:00)
15-20 sec Bottom of squat hold / Assisted holding rig
3 Back squats, hold bottom 3-5 seconds empty bar
C. SPECIFIC (8:00)
1 set every 2 minutes
Back Squat Ramp up
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
C2. SPECIFIC (5:00)
DB Shoulder to overhead
4/4 @ light
4/4 @ Moderate weight
4/4 @ Workout weight
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Wall Balls
5 Wall Balls
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Practice Round
15 Double unders / Single unders
5 Wall Balls
1/1 DB Shoulder to overhead
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Back Squat (Back Squat
1×5 @ 76%
1×5 @ 81%
1×2 @ 86%
3×1 @ 92%)
Score: Weight
TC: 15 minutes
KG: N/A
Scaling Options
Beginner
5 x 3 @ light to moderate
Intermediate
As written
METCON (Time)
4 rounds for time
42 Double Unders
21 Wall Balls @ 20/14 lbs
6/6 DB Shoulder to overhead @ 70/50lbs
Score: Time
TC: 12 minutes
KG: 9/6, 32/22.5
Scaling Options
Beginner
42 Single unders
15 Wall Balls @ 14/10 lbs
6/6 DB S2O@ 25/15lbs
Intermediate
24-42 Double Unders
21 Wallballs @ 16/12 lbs
6/6 DB S2O @ 50/35lbs
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ACCESSORY / EXTRA (Checkmark)
3-5 sets
12/12 Fire Hydrants
12/12 Unilateral Quadruped hip extension
12 Glute bridge + Adduction