CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec Jumping Jack
25’ Lunges + Twist
5/5 Russian one arm KBS
5/5 KB Windmills
B. Mobility
2 sets
10 Alternating Scorpions
5/5 World’s Greatest Stretch
C. Specific
2 x 25’ Butt kickers
2 x 25’ High knees
2 x 25’ carioca (each direction)
2 x
10 clean and jerks (ascending)
10 KBS
Metcon
A: Metcon (Time)
2 rounds for time
400m Run
20 clean and jerks (155/105)
800m Run
40 KBS (53/35)
TC: 40 min
Score: Time
Scaling Option
Beginner
200m Run
20 clean and jerks @ light
400m run
20 KBS @ light
Intermediate
400m Run
20 clean and jerks @ moderate
400m Run
40 KBS @ 16/12KG
Perform
185/125
Extra Accessory
Metcon (Checkmark)
3 sets
12 Tall kneeling alternating DB strict press
12 Incline DB flys
Rest 2-3 minutes
@ RPE 7/10
You must be logged in to post a comment.