CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 sets
10/8 Cal Bike Sprint
10/10 walking lunges
5/5 Single leg Glute Bridge
B. Mobility
Goblet Squat + ankle shift
10/side
https://www.youtube.com/watch?v=A5E4SgdyTjY
C. Specific (Metcon)
10 Forward lunges
10 RDL @ empty bar
10-30 Single or DU
6 step ups
6 Deadlifts @ weight
10-20 Singles or DU
Gymnastics
A: Metcon (AMRAP – Rounds)
Pistol strength progression
6 sets
4/4 Box elevated pistols @3.2.X.1
Do weighted if this is easy
TC: 10 min
Score: Sets Completed
Scaling Options
Beginner
Pistol squat to box
Intermediate
High Box Step Up
Perform
N/A
Metcon
B: Metcon (6 Rounds for reps)
6 rounds
1 min max Step ups 2×50/35lbs, 24/20″
1 min max Deadlifts 135/95 lbs
1 min max Double-unders
1 min rest
TC: 23 mins
Score: Reps per round
Scaling Options
Beginner
Step ups @ unweighted
Deadlifts @ 75/55lbs
Single unders
Intermediate
Step ups @ 35/25lbs x 2
Deadlifts @ 115/75lbs
Double unders
Extra Accessory
Metcon (Checkmark)
Single leg mini band leg abduction
3 x 10/leg
Hold every rep for 3 seconds
Rest 60 seconds between sets