CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2min Row/Bike/Ski/Run 400m
B. Mobility
Prone PVC press
10-15 repetitions
https://www.youtube.com/watch?v=vEcXOdAYOHE
C. Specific
2 sets
25′ Inch worms
6 Alternating spiderman stretch
20 seconds Reverse plank + march
Weightlifting
A: Metcon (No Measure)
Every 2 mins for 12minutes
– 10 Bent over rows @moderate
– 6 bench press @ heavy
– 20 second L-sit hold
TC: 12 min
Score: For quality
Scaling Options
Beginner
8 Bent over rows @moderate
6 Alternating DB bench press/Floor press @ mod
20 second bent knee l-sit on box
https://www.youtube.com/watch?v=QOCn3_iOAro
Intermediate
10 Bent over rows @moderate
6 Alternating DB bench press/Floor press @ mod
20 second l-sit on box
()
Metcon
B: Metcon (Time)
2-2-2-4 (minutes)
7 Squat clean Thrusters (95/65)
Max rep burpees in remaining time until you hit 100 burpees
RX+ = 70/50 lbs & 120 burpees
Score: Reps OR TIme
Scaling options
Beginner
5 thrusters @ Moderate
MAx rep burpees in remaining time until you hit 70 reps
Intermediate
7 squat clean thrusters @ moderate
Max rep burpees in remaining time until you hit 80 burpees
Extra Accessory
Metcon (5 Rounds for reps)
Russian Twists @45/25 lb plate
5 x 40sec on/20sec off
()
You must be logged in to post a comment.