CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 minutes Row or Bike
10 rotating scorpions
20 hollow rocks
10 Light medball toss situp
https://youtu.be/D0Yoa0_cfkk
B. Activation
2 sets
-5 Barbell elbow rotations
-5 Strict btn Press
-5 Piked hspu
C. Metcon prep
4 sets
3 Front squats from the floor @ascending
3-5 TTB
Gymnastics
A: Metcon (No Measure)
EMOM 12minutes
Min 1: 2-4 Deficit HSPU @ascending
Min 2: 6 Med ball toss sit-ups @20/14 lbs*
*Against wall or pass to a partner set @ 6/4’ distance apart
TC: 12 min
Score: Completed
Scaling options
Beginner
EMOM 12
Min 1: 6-8 Push up @ hard
Min 2: 4-6 Sit Ups @fast concentric
Intermediate
EMOM 12
Min 1: 3-6 hspu
Min 2: 6 Med ball toss sit-ups @14/10 lbs
Perform
As written
Metcon
B: Metcon (Time)
For time
27-21-18-15 TTB
12-9-6-3 Front Squat 225/155 lbs
KG: 100/70 KG
TC: 18 min
Score: Time
Scaling options
Beginner
27-21-18-15 Knee tuck or V-up with PVC
12-9-6-3 Front Squat @Moderate-Heavy
Intermediate
27-21-18-15 Toes to Eye Level
12-9-6-3 Front Squat @155/105 lbs
Perform
27-21-18-15 GHD sit-ups
12-9-6-3 Front Squat @225/155 lbs
Extra Accessory
Metcon (Weight)
Bent over DB fly’s
4 x 15 @moderate
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