CrossFit Illuminati – CrossFit
Warm-up
Press Warm up (No Measure)
200 m run
3 rounds
8 BB strict press
8 barbell push press
15 air squats
10 push ups
Strength
Shoulder Press (5×5 )
Metcon
Metcon (AMRAP – Reps)
AMRAP in 18 minutes
Max hang power cleans (155/105)
400/200/100 meter Run
Each time you break a set of hang power cleans, complete a run. From 0:00-6:00 run 400s, from 6:00-12:00 run 200s, and from 12:00-18:00 run 100s.
On a 18-minute clock, perform as many hang power cleans as possible. Every time you break a set of hang power cleans, you will have to complete the prescribed penalty Run.
After Party
Warm-up (No Measure)
2 Rounds
2 rounds
Level 1
:40 on / :20 off on each exercise
– Flutter Kicks
– Planche Press
– Tap Crunches
– Floor Thrusters with Knee Push-Up
– Hollow to Arch Roll
Level 2
1:00 on each exercise
– Flutter Kicks
– Wall Walks
– Tap Crunches
– Floor Thrusters with Push-Up
– Rolling V-Up