CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
200m Run @ increasing intensity
10 Rotating scorpions
10 Jumping push-ups / kneeling jumping push-ups
10 Alternating DB floor press @ light*
*Work on triceps engagement
B. Mobility
90/90 hip stretch
60sec per side
C. Specific Metcon
100m Row @ easy
5 Back squats
100m row @ mod
4 Front squats
100m row@ hard
Weightlifting
A: Metcon (Weight)
3 sets
12 Alternating DB bench press
50′ Silverback swings @ light
Rest as needed
TC: 10 min
Score: Weight
Scaling Options
Beginner & Intermediate
As Written
Metcon
B: Metcon (Time)
For time
2000m Row
25 Back Squats @ body weight
1500m Row
15 Front Squats @ body weight
1000m Row
TC: 30 minutes
Score: Time
Scaling Options
Beginner
Row 1500m
25 Back Squats @ 50% body weight
Row 1000m
15 Front Squats @ 50% body weight
Row 500m
Intermediate
Row 1500m
25 Back Squats @ 75% body weight
Row 1000m
15 Front Squats @ 75% body weight
Row 750m
Perform
As Written
Extra Accessory
Metcon (Checkmark)
Low rings face pull
3 x 12-15
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