CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30sec Bike/Row/Run
10 glute bridge floor presses
10 inchworm (no push up)
C. Specific
2 sets
50’ carioca
50’ Butt kicks
Metcon
A: Metcon (Time)
For Time
1.6 k Run or 2km Row
100 Sit-ups
80 Push ups
100 KBS 24/16kg
80 Box jumps 24/20″
TC: 32 min
Score: Time
Scaling Options
Beginner
1.2 K Run or 1,500 m Row
60 Crunches
50 Hand Elevated Push Ups
60 KBS @ Moderate
50 Box Jumps @moderate
Intermediate
1.4 k Run or 1,750m Row
75 Sit-ups
60 Push ups
75 KBS @ 24/16kg
60 Box jumps @ 24/20″
A2: Metcon (Time)
Team Version
WIth a Partner
4x 400m Run or 500m Row (2 per partner)
200 Sit Ups
160 Push Ups
200 KBS
160 Box Jumps
Extra Accessory
Metcon (Weight)
Bent over DB Lateral raise (iso + dyn)
3 x 15/arm
Switch arm every 5 reps (30 reps total)
()
You must be logged in to post a comment.