CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Amrap 5
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
https://www.youtube.com/watch?v=2F-wH4sDFho
B. Specific
3 sets @ascending
20 Double unders
5 Air squats
2 Jerks
Metcon
A1: Metcon (Time)
For time
50-40-30-20-10
Air Squat
Double unders
10-8-6-4-2
Shoulder to overhead 155/105 lbs
TC: 20mins
Scaling options
Beginner
For time
50-40-30-20-10
Air Squat
Single unders
10-8-6-4-2
Push press@heavy
Intermediate
As written
Shoulder to OH @135/95 lbs
COMP
For time
50-40-30-20-10
Air Squat
Double unders
10-8-6-4-2
Shoulder to overhead @ 185/125 lbs
A2: Metcon (Time)
50-40-30-20-10
Synchro Air Squat
Double unders x 2
10-8-6-4-2
Synchro Shoulder to overhead 155/105 lbs
For both synchro movements, both athletes need to be locked out at the top together and hit the bottom of the rep together. One person working at a time on the double unders.
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