CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30sec Bike/Row/Ski
30secs of air squats
B. Mobility
dragon/fragon poses
C. Specific
1 Set
-5/5 Airplanes
-10 Jumping squat
-7/7 lunges
-3 Back squats @2-10-X-1
Weightlifting
A: Metcon (Weight)
Paused Back Squats
Every 90 sec for 12 minutes
3 reps @70%
1 second pause at bottom
Score: Weight used across each set
Scaling options
Beginner
Every 90 sec for 12 minutes
1-3 reps @moderate
1 second pause at bottom
Intermediate & COMP
As written
Metcon
Metcon (Time)
run, bike, or row
21-15-9 snatches (115/75)
400 m run
500 m row
1,000 m bike
athletes will perform one of each in the order they choose
Extra Accessory
Metcon (Weight)
Turkish Get up
Accumulate 4 sets of 3 reps unbroken per side
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