CrossFit Illuminati – CrossFit
warm up press and squat (No Measure)
200 m run
3 rounds
10 plate G2OH
10 push press
10 front squats
Metcon
A: Metcon (Time)
5 rounds for time
63 Double Unders
21 Thrusters 95/65 lbs
7 Bar Muscle-ups
Buy out:
100 Pistols
Kg: 70/50
Score: Time
TC: 30 mins
Scaling options
Beginner
5 rounds for time
63 Single Unders
21 Thrusters @ light
7 Jumping CTB @ controlled descent
Buy out:
50 lunges (forward or reverse)
Intermediate
5 rounds for time
35 Double Unders
21 Thrusters 75/55 lbs
7 Jumping Bar mu
Buy out:
50-70 Pistols (use variation if needed)
COMP
3 rounds
20 Pistols
20 GHD Sit-ups
A2: Metcon (Time)
5 rounds for time
106 Double Unders
21 Synchro Thrusters @95/65 lbs
7 Synchro Bar mu
Buy out:
100 Pistols, you go I go
Extra Accessory
Metcon (No Measure)
3 sets
30 sec/side Side bend hold on GHD
50′ Plank plates drag
Core Strength
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