CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
1 minute sec Row
30sec lunges
30sec Full squat T spine rotations
B. Activation
3 rounds
8 front squats at ascending
4 Front rack elbow rotations
Weightlifting
A: Front Squat (Every 2:30 x 5)
Set 1: 5 @77%
Set 2: 4 @ 82%
Set 3: 4 @ 82%
Set 4: 4 @ 80%
Set 5: 4 @ 80%
TC: 15 mins
Score: Weight
Scaling Options
Beginner
5×4 @ RPE 7/10
Intermediate
As Written
Perform
N/A
Metcon
B: Metcon (Time)
For time
1.5 mile run
Every 400m perform:
10 Push-ups
10 Box jumps 30/24″
Scaling Options
Beginner
1 mile
Every 3 min
10 Hand Elevated Push Ups
6 Box Jumps @ moderate or step ups
Perform
2 miles
Extra Accessory
Metcon (No Measure)
Side plank + Knees to elbow
5 x 3/side
Rest as needed between sets
Core Stability
Plank on your hand or elbow, non working hand and leg touch at the knee & elbow
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