Wednesday, July 7th 2021

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

400 m run

10 Wall balls

25′ Banded Monster Walk

https://youtu.be/8SSYSlpOqrM

B. Mobility

90/90 hip rotations

60sec

C. Specific

1 set

7/7 single leg glute bridge

4 jumping squat with empty bar @3sec down

3 Tall Box jumps

Weightlifting

A: Metcon (Weight)

EMOM 9minutes

Alternate between:

Min 1- 2 Back Squats @90%

Min 2- 6 High as possible Wall balls 20/14lbs

Min 3- Rest

Score: Weight used across each set
Scaling options

Beginner

EMOM 9

– 2 Back Squats @Heavy + 3sec down

– 6 High as possible Wall balls @ light

– Rest

COMP

2 sets

8 TNG Shoulder to OH @185/125

Rest 20 seconds

8 TNG Shoulder to OH @185/125

Rest 20 sec

8 TNG Shoulder to OH @185/125

Rest 2-3 minutes

Metcon

B: Metcon (Time)

At 0:00

7-5-3

Front Squats 225/155lbs

Bar facing Burpees

At 7:00

9-7-5

Front Squats 185/125lbs

Bar facing Burpees

At 14:00

12-9-6

Thrusters 135/95lbs

Bar facing Burpees

At 21:00

15-12-9

Thrusters 95/65lbs

Bar facing burpees
KG:

100/70

85/55

60/43

43/30

Score: Time of each section

TC: 30mins

COMP

As Written

Extra Accessory

Metcon (No Measure)

Hip extension on GHD

3 x 15

Rest 60 seconds between sets

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