CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
60 sec Row
30sec walking lunges
30sec Full squat T spine rotations
https://www.youtube.com/watch?v=ILSbK8RnGdI
B. Activation
2 rounds
8 front squats (ascending)
4 Front rack elbow rotations
Weightlifting
A: Front Squat
E2MOM for 10 minutes
Set 1: 5 @80%
Set 2: 4 @ 85%
Set 3: 4 @ 85%
Set 4: 4 @ 82%
Set 5: 4 @ 82%
TC: 10 min
Score: Weight
Scaling Options
Beginner
5×4 @ Tempo Across
Intermediate
As Written
Metcon
B: Metcon (Time)
3 rounds for time
30 Box Jump Over 24/20″ (step down)
30 Alternating DB Clean and jerk 1×50/35lbs
KG: 22.5/15 KG
TC: 15 mins
Score: Time
Scaling Options
Beginner
20 Box Jump or Step ups
20 Alternating DB Clean and jerk @ moderate
Intermediate
25 BJO, step down, like in the open
30 Alternating DB Clean and jerk @ 35/25lbs
Perform
N/A
Extra Accessory
Metcon (Checkmark)
EMOM 9minutes
Min 1: 10 Cal Row @damper 10 + hard
Min 2: 10 Heavy Wall Balls or Wall Balls @ 12’
Min 3: 10 Band resisted jumping squats