CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
30 second rowing
15 Vertical toe touches
10 Russian KB swings
https://youtu.be/6EDeeGnR rys
B. Specific
2 pause deadlift @ 40-50%
5 x 3 reps
https://youtu.be/d BUbnMe_lwY
In the video, he pauses only on the way up. We want you to pause on the way up AND down.
Weightlifting
Weightlifting (Weight)
Every 3 minutes for 5 sets
3 Deadlift @ 75%
rest 15-20 seconds
3 power cleans @ 60%
rest 20 seconds
6 slam balls + 25′ Long jumps
Score: Weight on Deadlift
TC: 15 min
Scaling Options
Beginner
3 deadlifts
rest 15-20 seconds
6 KBS
rest 15-20 seconds
6 Slam balls
Intermediate
As written
Perform
N/A
Metcon
Metcon (Time)
8 Rounds for time
200m Run
15 Wallballs 20/14lbs
Score: Time
TC: 16 Min
KG: 25/15kg
Scaling Options
Beginner
5 rounds
200m run
15 Wallballs @ 12/10 lbs
Intermediate
200m Run
15 Wallballs @ 14/12 lbs
Extra Accessory
Post Chain (Weight)
Death march
3 x 50′ @AHAP
Rest 60 seconds between sets
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