CrossFit Illuminati – CrossFit
new school (No Measure)
400 m run
high knees/knee hugs
butt kicks/ ankle pulls
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Gymnastics
A: Metcon (AMRAP – Reps)
EMOM 10 mins
Min 1: 1-4 Bar Muscle-ups
Min 2: Recovery Ski/Bike/Row
Scaling options
Beginner
EMOM 10 mins
Min 1: 4 Banded Strict Pull Ups or low jumping BMU
Min 2: Recovery Ski/Bike/Row
Intermediate
EMOM 10 mins
Min 1: 1-4 Jumping BMU
Min 2: Recovery Ski/Bike/Row
COMP
E2MOM x 5 sets
6 Bar mu +6- 12 TT
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
AMRAP 8mins
3-6-9-12-ect…
KB swings 32/24 kg
Cal Row
rest 2mins
B2: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 mins
25′ DB OH Carry 2×50/35 lbs
50′ DB front rack lunges 2×50/35 lbs
Total time: 16 minutes
KG(DB): 22.5/15 KG
Score: Rounds + reps on each portion (2 scores)
TC: 16mins
Scaling options
Beginner
Russian KB swings @Moderate
Cal Row
25′ DB OH Carry @ 1 or 2 DB/KB @ light
50′ DB front rack lunges @Moderate
Intermediate
KB swings @20/16 kg
Cal Row
25′ DB OH Carry @2×35/25 lbs
50′ DB front rack lunges @2×35/25 lbs
COMP
AMRAP 8mins
3-6-9-12-ect…
KB swings @32/24 kg
Cal Row
rest 2mins
AMRAP 6 mins
50′ HS walk
10 Box step up overs @2×50/35 lbs + 24/20″
Extra Accessory
Metcon (Weight)
3 sets
10 Seated arnold press @heavy
12 Banded Triceps extension
rest as needed
Goal: Upper Mass hypertrophy