CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
6 rounds
20 seconds Machine @Easy
10 seconds Machine @Hard
B. Mobility
5 x
7 seconds cat pose
7 seconds cow pose
C. Specific
2 sets
10 Banded lat pull downs
https://youtu.be/UnrkpRpNjEA
5 pause ring rows* 2 sec at the top
3/3 KB windmills
https://youtu.be/bxCq3Xis3L0
Gymnastics
A: Metcon (5 Rounds for reps)
E3MOM x 5
3-8 Weighted strict pull up
TC: 15 min
Score:Reps
Scaling Options
Beginner
3-8 Assisted Strict Pull Up
Intermediate
3-8 Strict Pull Up
Perform
4 sets
Bar MU X%
10 Cal Row @ damper 10
Rest as little as possible between unbroken sets.
+5-10% from last week
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 13minutes
5 Wall walks
15 Deadlift 225/155 lbs
400m Run
KG: 100/70 KG
TC: 13 min
Score: Rounds and Reps
Scaling Options
Beginner
5 Inchworm push ups*
15 Deadlift @ RPE 6/10
200m run
Intermediate
3 Wall walks
15 Deadlift @ 185/135
400m run
Perform
Amrap 13
50′ HS walk (25 + 25’)
15 Deadlift @225/155 lbs
300’ Shuttle run (25′ + 25′)
Extra Accessory
Metcon (Checkmark)
Parallette supported banded face pull
3 x 12
Hold each rep for 2 seconds
Rest 60 seconds between sets
Your hand should by right next to your chin at the top
Goal: Upper post chain Iso
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