CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
EMOM 4 minutes
odd- Single or Double unders
Even- 30 seconds Mario skips
B. Activation
2 rounds
50ft carioca
10 Banded Good Mornings
3/3 Abmat turkish get-ups
5/5 Bottom up kb press
C. Warm Up Game
Simon Says
Weightlifting
A: Metcon (5 Rounds for reps)
5 sets
5 Deadlifts @ 70%
Max Strict HSPU
Rest 2 mins
TC: 15-20 min
Score: Number of HSPU per round
Scaling options
Beginner
5 rounds
5 Deadlifts @ 7/10
Max DB strict press
Intermediate
5 rounds
5 Deadlifts @ 70%
Max kipping or reduced ROM
Metcon
B: Metcon (Time)
5 rounds for time
15 wall balls 20/14 lbs
10 Box jumps 30/24″
TC: 12 min
Score: Time
Scaling options
Beginner
15 wall balls @moderate
10 Plate jumps @ High
Intermediate
15 wall balls 20/14 lbs
10 Box jumps @ 24/20″
Perform
N/A
Extra Accessory
Metcon (No Measure)
Banded internal rotation
2 x 10/10
Banded external rotations
2 x 10/10
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