CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Rotating scorpions
10 scap pulls
B. Activation
3 sets @ascending
10-7-5 Strict press @light, mod, mod-heavy
10 Banded W-Y
* press ascending in weight
C. Conditioning prep
3 sets
50m’s legs only row
50m’s hips and arms only row
100m’s @Hard full stroke
https://youtu.be/nXKAQjxM5zE
Weightlifting
A: Shoulder Press (5 rep max)
TC: 15 min
Score: Weight
Scaling options
Beginner & Intermediate
As Written
Conditioning
B: Metcon (Time)
For time
400 m run
500 m row
500 m ski
1,000 m bike
400 m run
Rest 90 seconds between movements. Can be performed in any order.
TC: 20 minutes
Extra Accessory
Metcon (No Measure)
4 sets
30 second hand plank
60 second elbow plank
60 second rest
Try your best to go unbroken, but take a break if needed
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