CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3mins Row or Bike @increasing intensity on each min
EMOM 5 PVC btn press
B. Mobility
60sec band pull aparts
C. Specific
5 Prone W-Y’s
20sec vertical toe touches
5 Banded Piked hspu
D. Pre-Metcon
2 sets
20 double unders
6 wall balls
4 Snatch
Gymnastics
A: Metcon (Distance)
Deficit Strict HSPU
3RM
TC:15 min
Score Deficit (inches)
Scaling options
Beginner
Build to heavy 3 rep Strict Press
Intermediate
Max Rep Strict HSPU
Perform
As written
Metcon
B: Metcon (Time)
4 rounds for time
30 Double-unders
20 Wall Balls 20/14lbs
7 Power Snatch 135/95 lbs
KG: 35/25 KG
TC: 12 min
Score: Time
Scaling options
Beginner
4 rounds for time
30 Single unders*
20 Wall Balls @Moderate
14 Power Snatch @Light
*Attempt DU every 10th rep
Intermediate
4 rounds for time
20 Double unders
15 Wall Balls @20/14
7 Power Snatch @ 115/75 lbs
Perform
As Written +
Power Snatch @155/105
Extra Accessory
Metcon (Weight)
Single leg, single arm russian KB swing
4 x 10/10
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