CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec row or bike
30sec Air squat
30sec high box step ups
B. Mobility
lizard, pigeon, frog positions
C. Specific
2 sets
-20sec Hollow rocks
-10 shoulder diamonds
-5 Broad jumps
Conditioning
A: Metcon (AMRAP – Rounds and Reps)
Death by Toes to Bar
start with 2 reps, add 2 reps every following round
Metcon
B: Metcon (Time)
Using a tabata interval, complete the following for time:
100 Front Squats (95/65)
100 Abmat Sit-ups
100 hang DB power cleans (50/35) x2
500′ Farmer’s Carry @ (25/25′) 2×50/35lbs
Score: Total time
TC: 25 mins
Scaling options
Beginner
100 Air squats
50-100 Abmat Sit-ups
100 Hang cleans
500′ Farmers Carry @ (25/25′) 2xsame as clean
Intermediate
100 DB squats @2×35/25 lbs
75-100 Abmat Sit-ups
100 Hang cleans
500′ Farmers Carry @ (25/25′) 2×35/25 lbs
Cool down
Easy 3-4 minutes on rower or bike, right after metcon to help heart rate go back down slowly.