CrossFit Illuminati – CrossFit
Warm-up
A. General
EMOM 8
odd- 30’ shuttle runs
even- 3-5 burpees + 5 jump squats
B. Specific
Full Squat T-spine rotation
10 repetitions/side
https://www.youtube.com/watch?v=3-V53sQinNk
C. Activation (pre-metcon)
2-3 sets
10-20 second Wall facing HS hold or Piked box hold
14 russian KBS
Weightlifting
Back Squat (EMOM 6minutes
3 Back Squats @70%
)
TC: 6 minutes
Score: Weight
Scaling Options
Beginner
EMOM 6
2 rep @ moderate, Tempo 3.1.0.1
Intermediate & Perform
As Written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 minutes
16 KBS 32/24kg
6 Wall facing HSPU
TC: 8 minutes
Score: Rounds & Reps
Scaling Options
Beginner
12 RKBS @ 16/12KG
6 DB Shoulder press 2×20/15lbs
Intermediate
16 KBS @ 24/16kg
6 Pike HSPU on box
Perform
9 rounds
8 Sandbag over shoulder
6 Wall facing HSPU
Rest 2 minutes after round 3 and 6
Extra Accessory
Core (Checkmark)
Strict TTB, slow eccentric
Accumulate 25 reps
Rest as needed