CrossFit Illuminati – CrossFit
Warmup (Checkmark)
A. General
Row 2mins
2 rounds
5/side lying clam shell
10 alternating cossack squats
B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
C. Specific
6 Tempo back squats @30-50% (4.1.X.1)
40sec easy row
6 tempo back squats @ 60% (3sec down)
40sec easy row
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Strength
A: Back Squat (Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
3+ is a max effort
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TC: 9 min
Score: Weight
Scaling Options
Beginner
3×3 @ ascending weight
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
10 rounds for time
10 HSPU
10 Front Squat @135/95 lbs
15/12 Cal Row
KG: 60/45 KG
TC: 20 min
Score: Time
Scaling Options
Beginner
6-8 rounds
10 DB Push Press 25/15lbs
10 Front Squat @75/55 lbs or empty bar
10/8 Cal Row
Intermediate
10 Piked HSPU
10 Front Squat @115/75 lbs
15/12 Cal Row
Perform
As Written
Extra Accessory
Accessory (Checkmark)
Prone angels
3 x 60 seconds effort
Rest 60 seconds between sets
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