CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
100 m run
15 Vertical toe touches
10 Russian KB swings
https://youtu.be/6EDeeGnRrys
B. Specific
2 pause deadlift @ 40-50%
5 x 3 reps
Weightlifting
A: Deadlift (6 x 5 @82%)
TC: 8 min
Score: Weight
Scaling Options
Beginner
4 @ Moderate
Intermediate
As Written
Perform
6 x 5 @82%
Metcon
Metcon (Time)
1 mile run
100 hang power cleans
TC: 25 minutes
Scaling Options
Beginner
800 m run
50 hang power cleans (light)
Intermediate
1,200 m run
75 hang power cleans
Perform
(135/95)
Extra Accessory
Metcon (No Measure)
Banded lateral kick
3 x 10/side
Rest 30-60 seconds between sets
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