CrossFit Illuminati – CrossFit
Warm-up
A. General
AMRAP 5 @ very easy
1 min machine
10 inchworm push ups
10 beat swings
10 air squats
B. Mobility
Wall Slides
2×10
C. Activation
Bench press ramp up
3 sets
5 bench press
5 Pause ring rows
Weightlifting
Weightlifting (Weight)
4 sets
5 Weighted Strict pull ups
10 Bench press @ 65-67%
Score: Weight on bench press
TC: 15 minutes
Scaling Options
Beginner
3 Banded strict pull ups
6 Bench press/Floor press
Intermediate
5 strict pull ups
10 bench press @ 65-67%
Perform
Bench Press
10 x 10 @ 65%
Rest 2 minutes between sets
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
RX+
“Mary”
5 HSPU
10 Pistols
15 Pull ups
Score: Rounds & Reps
TC: 20
KG: N/A
Scaling Options
Beginner
5 Ring rows
7 Assisted push ups
10 Air squats
Intermediate
3 pull ups/Jumping pull ups
7 Push ups
15 Air squats
Perform
5 Strict CTB
10 Strict HSPU
20 Pistols
Extra Accessory
Upper Accessory (Checkmark)
Tall kneeling W hold
5 x 30 seconds
Rest as needed