CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
In pairs, 2 sets of:
-Partner 1 jogs 200m
-Partner 2 performs Amrap of
6 Light Wall Balls
6 Light wall ball sit ups
B. Specific
3 sets
25’ Carioca
12 DB thrusters
100m Row
1-3 BMU or scale*
* Take the time to set ups athletes scales and modifications
Metcon
A: Metcon (6 Rounds for time)
Every 5 mins for 30 mins
200m Run
21 DB Thrusters 2×50/35 lbs
200m Row
9 Bar Muscle-ups
KG: 22.5/15 KG
TC: 30 min
Score: Rounds Completed
Scaling Options
Beginner
100m Run
21 DB Thrusters @2xModerate
150m Row
12 Ring Rows/Assisted strict pull ups
Intermediate
200m Run
21 DB Thrusters @2×35/20 lbs
200m Row
9 C2B or Jumping BMU
A2: Metcon (Time)
(Team version)
5 rounds
200m Partner Relay Run (200m each)
21 Synchro DB Thrusters 1×50/35 lbs
200m Parter Row (200m each)
9 Synchro BMU
Extra Accessory
Metcon (No Measure)
Bosu ball single leg RDL hold
5 x 20-30sec/leg
No rest between legs
30 sec rest between sets