CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
200 m run
25′ samson stretch lunges
200 m run
10 Beat Swings
10 Muscle snatches
B. Mobility
90/90 hip rotations
10/10
C. Specific
3 sets
4 Back squat: ramp up
10 Plate G2OH
Weightlifting
A: Back Squat (4 x 6 @60-70%)
EMOM 12minutes
Min 1: 6 reps @ 60-70%
Min 2: Max reps Pistols or Bulgarian split squats
Min 3: Rest
TC: 12 min
Score: Weight on Back Squat
Scaling options
Beginner
Min 1: 6 reps @ Moderate
Min 2: Bulgarian split squats
Min 3: Rest
Intermediate
Min 1: 6 reps @ 60-70%
Min 2: Heel Lock Pistols or Bulgarian split squats
Min 3: Rest
Perform
As written
Metcon
B: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
@0:00
B2: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
@7:00
KG: 60/40
Score: Time for both workouts
TC: 20 mins
Scaling options
Beginner
Isabel @light
“Helen”
3 rounds
200m Run
21 Russian KB Swings @mod
12 Jumping pull-ups
Intermediate
Isabel @115/75
Helen @ Rx’d
Perform
Isabel
Rest 10 minutes
Helen
Extra Accessory
Metcon (No Measure)
Single leg pallof press
3 x 12/12
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