CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30 sec Row or Bike
30 sec Inch worms
B. Mobility
Rotating scorpions
60 seconds
C. Specific
3 sets
10 sec Wall facing HS hold
5 Bench press @ascending
Gymnastics
A: Metcon (Weight)
3 sets
5-10 Bench press @60%
30 sec HS hold
Rest 90 seconds between sets
Score: Weight used across each set
TC: 12mins
Scaling options
Beginner
3 sets
5-10 Bench press @light-mod
30 sec Hand plank hold
Intermediate
3 sets
5-10 Bench press @60%
30 sec Piked HS hold
COMP
3 sets
5/side Bottom up KB Strict Press
30 sec practice free HS hold
Metcon
B: Metcon (4 Rounds for time)
4 rounds, each for time
200m Run
25 DB Deadlift @2×50/35lbs
6 Bar Muscle-ups
Rest 1 minutes
Score: Time of each round
TC: 18mins
Scaling options
Beginner
4 rounds, each for time
100m Run
15 DB Deadlift @2xlight
6 Jumping pull-ups @2sec down
Rest 1 minutes
Intermediate
4 rounds, each for time
200m Run
25 DB Deadlift @2×35/25lbs
6 CTB or Assisted CTB
Rest 1 minutes
COMP
As written
Extra Accessory
Metcon (No Measure)
Tall kneeling Banded angels
3 x 10
Rest 45 seconds between sets
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