CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
45 sec Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry *
5/5 Single Arm Bent Over Row
B. Mobility
Quadruped rear shoulder stretch
30 sec/side
https://youtu.be/eYovIztVZos
C. Specific
Turkish Get-up instruction
Weightlifting
A: Turkish Get Up (Accumulate 30 total reps @mod-heavy)
Score: Weight
TC: 15 min
Scaling options
Beginner
Accumulate 15 total reps @mod
Intermediate
Accumulate 20 total reps @mod-heavy
Perform
As written
Metcon
B: J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Score: Time
TC: 12 min
Scaling options
Beginner
Z Press @ moderate
Bench Dips
Hand Elevated Push Ups
Intermediate
21-15-9
HSPU*
Toe Assisted Ring dips
Push-ups
*Reduced ROM or Piked on box
Perform
*Strict JT”
Extra Accessory
Metcon (Weight)
3 rounds not for time
10 Body saw
50’/arm Single arm farmer Carry @Heavy
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