CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60 Seconds Row/Bike/Run/Ski @Easy
5 Banded T pull aparts
80 ft carioca
B. Mobility
Samson stretch
10 reps each side
C. Specific
3 rounds
15 sec on/15 sec off
1. Bike @Hard
2. Tall box jumps
3. Bent over row @light
Conditioning
the vortex (Time)
Run
EMOM
odd minutes- 10 air squats
even minutes- 6 lunges
Rx+ 1.5 miles
Rx 1 mile
Scaled .5 mile
Accessory
B: Metcon (Time)
Rogue Wheel Challenge
Forward Plate Hold for Time
RX Weight:
Men – 45 LBS (20 KG)
Women – 25 LBS (10 KG)
KG 20/10
Score: Time
TC: 10mins
Scaling options
Men – 25 LBS (10 KG)
Women – 10 LBS (5 KG)
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Extra Accessory
Metcon (No Measure)
4 sets
10-20 sec/side Contralateral ring plank
Rest 30 seconds
10 Pike up in and out over KB
Rest 30 seconds
Goal: Core stability and compression
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