CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
5 min Bike, row, ski
*every min complete 5 Air squats
3 sets
5 Deadlifts @ascending
20 sec of jumping jacks
10 air squats
5 Btn Snatch push press
5 Muscle snatch
Metcon
A: Metcon (Time)
For time
21-15-9
Deadlift**
100 Double unders after each set
Then
3 rounds
30 Wall balls 20/14 lbs
30 Hang snatch 75/55 lbs
**
Set 1: 225/155 lbs
Set 2: 255/185 lbs
Set 3: 285/205 lbs
TC: 30 mins
A2: Metcon (Time)
Team Version
3 rounds
200 Double unders
60 Wall balls @20/14 lbs
60 Hang snatch @75/65 lbs
Then build to a heavy 3 Partner deadlifts within the time cap.
Scaling options
*Reduce load in order to gain stimulus
Beginner: 100 Single unders, attempt a double under every 20 reps.
Intermediate: 50 Double unders
COMP
21-15-9
Deadlift
50′ HS walk after each set
Set 1: 275/185 lbs
Set 2: 315/225 lbs
Set 3: 365/255 lbs
Right into
30-20-10
Wall Balls @ 30\20lbs
Snatch @ 115/75 lbs
A2b: Metcon (Weight)
Partner deadlift load