Saturday, April 30th 2022

CrossFit Illuminati – CrossFit

View Public Whiteboard

Warm-up (No Measure)

A. General

EMOM x 9

1. 60sec Bike or Row

2. 10-15 Wall Balls

3. 3 Jerk dip + 5 push press

B. Specific

-3 Banded oscillations*

-5 Beat swings

-5 Jumping back squats

-5 push press

-5 cal bike sprint

*https://youtu.be/P9QVvhyBTdM

Metcon

A: Metcon (Time)

For time

20-15-10-5 Front Squat

20-15-10-5 STO

20-20-20-20 TTB

Mens weights: 115-135-155-185lbs

Womens weights: 75-95-105-125lbs
Scaling Options

Beginner

20-15-10-5 Front Squat

20-15-10-5 STO

20-20-20-20 PVC Toe To Bar

@Moderate Weight

Perform

As written

Mens weights: 155-185-225-255

Womens weights: 105-125-135-155-175

A2: Metcon (Time)

Team Version

With A Partner, Divide reps as you’d like

For time

40-30-20-10 Front Squat

40-30-20-10 STO

40-40-40-40 TTB

Extra Accessory

Metcon (Weight)

Death march

3 x 50′ @AHAP

Rest 60 seconds between sets

()