CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30s Easy-mod-hard Ski/Bike/Row/Run/High knees
7 Pause air squats
7/7 Banded monster walks
B. Specific
2 sets
-5 Front rack elbow rotations
-5 Tempo Front squats @5s down
-3-5 Broad Jumps
Weightlifting
A: Front Squat (1 rep max)
TC; 14 min
Score: weight
Scaling Options
Beginner
Every 2 min for 14 min
2 Front Squats @ Heavy
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
7 rounds for time
14 TTB
7 Overhead Squats 135/95 lbs
200m Run
TC 18 mins
Score: Time
Scaling Options
Beginner
14 Lying Knee Tuck*
7 Overhead Squats @ unbroken
100m Run
*https://www.youtube.com/watch?v=YvGTSF_jdus
Intermediate
14 Toes to Eye Level
7 Overhead Squats @ 95/75 lbs
200m Run
Perform
Every 3 minutes for 21 minutes
14 TTB
7 OH Squats 135/95lbs
200m Run
Extra Accessory
Metcon (Weight)
3 sets
50′ Death march
60 sec Weighted Wall sit
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