CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
5 min Bike, row, ski, or run
*every min complete 3-5 burpees
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
2 sets
10 air squats
3 Dual DB Deadlifts
3 Dual DB snatch
5 Dual DB hang Muscle cleans
6 DB box step overs
10 Cals @hard
Metcon
A1: Metcon (Time)
For time
400m Dual DB Run
30 Dual DB snatch @2×50/35 lbs
30 Dual DB Hang clean & jerks @2×50/35lbs
30 DB Box step up overs @2×50/35 lbs
200m Dual DB Run
30 DB snatch @1×50/35lbs
30 DB Hang clean & jerks @1×50/35lbs
30 DB Box step up overs @1×50/35lbs
100m Dual DB Run
DB run: Carry both DB’s with you on the run in any form possible for you. (Ie: Farmers carry, front rack, mixed, ect..)
KG: 22.5/15
Score: Time
TC: 30mins
Scaling options
Beginner
For time
400m Run
30 Dual DB snatch @2xlight
30 Dual DB Hang clean & jerks @2xlight
30 DB Box step up overs @2xlight
200m Run
30 DB snatch @1xlight
30 DB Hang clean & jerks @1xlight
30 DB Box step up overs @1xlight
100m Run
Intermediate
For time
400m Dual DB Run
30 Dual DB snatch @2×35/25 lbs
30 Dual DB Hang clean & jerks @2×35/25 lbs
30 DB Box step up overs @2×35/25 lbs
200m Dual DB Run
30 DB snatch @1×35/25 lbs
30 DB Hang clean & jerks @1×35/25 lbs
30 DB Box step up overs @1×35/25 lbs
100m Dual DB Run
COMP
30 Cal Echo Bike
30 Dual DB snatch @2×50/35 lbs
30 Dual DB Hang clean & jerks @2×50/35lbs
30 DB Box step up overs @2×50/35 lbs
30 Cal C2 Bike
30 DB snatch @1×50/35lbs
30 DB Hang clean & jerks @1×50/35lbs
30 DB Box step up overs @1×50/35lbs
30 Cal Assault Bike
A2: Metcon (Time)
Team Version
Complete with a partner, one person working at a time for time, doubling the reps and distance.
On the runs: you both run together sharing 1 set of DB’s however you would like
Ie: 1 person with both DB’s switching off back and forth, or both partners carry 1 DB.