CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1min Row @ increasing intensity
30s banded Y pull (15s/arm)
30s tall box jumps
B. Specific
2 sets
10/side banded side walk
10 Alternating lunges
3-5 Barbell elbow rotations, front rack*
3-5 tempo Front squats
*https://youtu.be/8rqB4j2iUEA
Strength
A: Front Squat (5×5 @ 80%)
Every 3 mins x 5 sets
5 @ 80%
Score: Weight used across all sets
TC: 15 mins
Scaling options
Beginner
Every 3 mins x 5 sets
3-5 @ moderate
Intermediate
As written
COMP
Front squat
5 x 5 @ 80%
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
AMRAP 4 mins
7 Thrusters @135/95lbs
48 DU
Rest 4 mins
B2: Metcon (Time)
For time
Rounds and reps completed in previous amrap
KG: 60/40
Score:
1. Rounds + reps
2. Time
TC: 12 mins
Scaling options
Beginner
7 Thrusters @mod-heavy
48 Single unders*
*Attempt a double every 10-20 reps
Intermediate
7 Thrusters @115/75lbs
24 Double unders
COMP
Amrap 4 mins
7 Thrusters @135/95lbs
48 DU
Rest 4 mins
Then,
For time:
Rounds and reps completed in previous amrap
Extra Accessory
Metcon (Weight)
Hip Thrust
3 x 12 @RPE 7
Rest 60-90 seconds between sets