CrossFit Illuminati – CrossFit
Warm-up
A. General
30 sec Row/Bike/Run/Ski @ easy
30 sec Jumping ring dips
30 sec Row/Bike/Run/Ski @ Moderate
30 sec Inchworm push-ups
30 sec Row/Bike/Run/Ski @ Hard
B. Activation
3 sets
10 Band pull apparts
5/5 Farmers press
10 Overhead lunges @45/25lb plate
https://youtu.be/7WYISRQzOMY
Weightlifting
Shoulder Press (6 x 10 @ 60%
Rest 60 seconds between sets)
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
6 x 5 RPE 5
Intermediate
As written
Perform
10 x 10
Metcon
Metcon (Time)
For time
30 Ring Dips
20 Burpee box jump over 24/20″
40 Deadlift 185/135 lbs
20 Burpees box jump over 24/20″
30 Ring Dips
TC: 15 minutes
Score: Time
KG: 84/60
Scaling Options
Beginner
20 Jumping Ring/Box Dips
15 Burpee step up over 20″
30 Deadlift @ 95/65 lbs
15 burpee step up over 20″
20 Jumping Ring/Box Dips
Intermediate
30 Jumping Ring Dips
20 Burpee box jump over 24/20″
40 Deadlift @ 115/105lbs
20 Burpees box jump over 24/20″
30 Jumping Ring Dips
Perform
400m Run
30 Ring Dips
20 Burpee box jump over 24/20″
40 Deadlift @ 185/135lbs
20 Burpees box jump over 24/20″
30 Ring Dips
400m Run
Extra Accessory
Upper Accessory (Checkmark)
4 sets
10/10 Single arm DB Row on Bench
10 Z press
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