CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2min Row/Bike/Ski/Run
At the top of each min: 10 Wall balls
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
https://youtu.be/-3S0gZ3xL10
C. Specific
2 sets @empty bar
– 10 sec swimmer stretch https://youtu.be/gj22wrwAVjk
– 10 Push Press
– 6 Push jerks
Weightlifting
A: Push Jerk (10-8-6-4-2 @ascending)
TC: 12 min
Score: Weight
Scaling options
Beginner
5×5 @ascending
Intermediate and Perform
As written
Metcon
B: Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#
TC: 12 min
Score: Time
Scaling options
Beginner
3 rounds
30 Air squats
5 Ring Row or Strict assisted pull ups
5 Bench Dips
10 Hang cleans @Moderate
Intermediate
3 rounds
40 Air squats
5 Band assisted strict muscle ups*
10 Hang cleans @115/75 lbs
*https://youtube.com/shorts/Dn32e9gb4OQ?feature=share
Perform
Nasty girls V2
Extra Accessory
Metcon (No Measure)
3 rounds
20 Band pull apart
20 Push ups or Hand Elevated Push Ups