CrossFit Illuminati – CrossFit
Warm-up
A. General (6 Min)
AMRAP 6
3 Inchworms
5 Plate Ground to OH
7 Hollow Ups
7 Ring rows
B. Mobility/Activation (2 Min)
Handstand Shrugs
2x 6-10, rest 1:00
Elbows locked, everything stacked, all movement through the scaps.
Scale: In plank position or piked on a box
C1. Specific Metcon (5 Minutes)
20-30 sec Extended Wall Plank or
2-3 Walk Walks
-then-
@ light DB
5/5 Single DB Deadlift
(DB between legs)
8 DB Snatch
C2. Specific Metcon cont’d (4 Minutes)
1-2 Bar Muscle Ups -or workout mod
2-3 Wall Walks -or- workout mod
6-8 DB Snatch @ workout weight
Weightlifting
Pendlay Row (4×10)
Metcon
Metcon (AMRAP – Rounds and Reps)
3 sets
AMRAP 4 minutes
3 Bar Muscle-ups
5 Wall Walks
10 DB Snatch 1×50/35 lbs
-rest 1 Minute b/w, pick up where you left off-
TC: 15 Minutes
Score: Total Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
3 Jumping BMU
5 x ½ Wall Walks -or- Inchworms
10 DB Snatch @ 1×25/15lbs
-rest 1 Minute b/w, pick up where you left off-
Intermediate L1
3 Box Bar Muscle Ups
2-3 Wall Walks
10 DB Snatch @ 1×35/25 lbs
-rest 1 Minute b/w, pick up where you left off-
Intermediate L2
1 Bar Muscle Up
3-5 Wall Walks
10 DB Snatch @ 1×35/25 lbs
-rest 1 Minute b/w, pick up where you left off-
Extra Accessory
Accessory (Weight)
Bent Over Lateral Raise
5 x 12/12 reps @ light