Crossfit Illuminati

• Monday | August 31 •

🏋🏾‍♂️ 𝚆𝚎𝚒𝚐𝚑𝚝𝚕𝚒𝚏𝚝𝚒𝚗𝚐 𐬺 Deadlift
Every 2:30 x 3
2 Deadlifts @ 82-88%
— Deadstop, Can rest up to 20 seconds between reps.

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 For Time
400m Run
25 Hang Power Sn**ch @ 95/65 lbs
50 Overhead Squats @ 95/65 lbs
1000m Bike
15 Hang Power Sn**ch @ 95/65 lbs
25 Overhead Squats @ 95/65 lbs

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Reverse Plank Hold
3 x 1:00, Rest as needed

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• Thursday | August 27 •

🏋🏽‍♂️ 𝚆𝚎𝚒𝚐𝚑𝚝𝚕𝚒𝚏𝚝𝚒𝚗𝚐 𐬺 Bulgarian Split Squats + Bulgarian Split Clean & Jerks
4 x 5+2 /Leg, Heavy Across (RPE 8/10)

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 15:00 AMRAP
400m Run
15 Box Jumps, Step Down @ 24/20”
15 Dual Dumbbell Front Squats @ 50/35 lbs

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢
3 sets:
1:00 Reverse Plank Hold
1:00 Elbow Plank Hold

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• Wednesday | August 26 •

🤸🏽‍♀️ 𝚄𝚙𝚙𝚎𝚛 𝙿𝚞𝚕𝚕 𐬺 Band Resisted Body Rows
5 x 5-7, Make this Hard
— Rest 1:00-1:30

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 For Time
3 rounds:
15 Shoulder to Overhead @ 135/95 lbs
9 Burpee Pull ups
6 Hang Power Cleans @ 135/95 lbs

RX+ 5 Burpee Bar Muscle ups

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢
3 sets:
15 Flexion Rows Empty Bar
10 Dumbbell + Band Pull overs

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• Tuesday | August 25 •

🏋🏽‍♀️ 𝚆𝚎𝚒𝚐𝚑𝚝𝚕𝚒𝚏𝚝𝚒𝚗𝚐 𐬺 Deadlift
3 Deadlifts @ 80-85%
— Deadstop

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 For Time
6 rounds:
10 Medicine Ball Step Overs @ 20/14, 24/20”
15 Wall Balls @ 20/14 lbs

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Unilateral Leg Hip Thrusts
3 x 8-15

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• Monday | August 24 •

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 E10MOM x 3
800m Run, 1000m Row, or 2000m Fan Bike
30 KB Swings 70/53
20 GHD Sit-Ups

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Band Squat Pull Through
3 x 15

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• Friday | August 21 •

🤸🏻 𝚄𝚙𝚙𝚎𝚛 𝙿𝚞𝚕𝚕 𐬺 Weighted Chin-Ups
➪➪ Pause at top
5 x 3
— Rest 1:30

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 AMRAP 7 - 5 - 3
➪➪ Rest 1:00 between AMRAPS
10 Dual Dumbbell Plank Rows @ 50/35lbs
10 Dual Dumbbell Thrusters @ 50/35lbs
10 Dual Dumbbell Box Step Overs @ 20”

Pick up where you left off

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢
3-4 sets:
10 Dumbbell Pull Overs
10 Dumbbell Bicep Curls

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• Wednesday | August 19 •

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 27:00 EMOM
Min 1: 100-200m Run or 200-400m Bike
Min 2: 100’ Dual Kettlebell Front Rack Carry
Min 3: Hold of Choice:

Holds:
Hollow Hold / Tuck Hold
Handstand Hold / Plank Hold
L-Sit Hold / Support Hold
Hang Hold

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Wrist Curls
3 x 8-12, Controlled

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• Tuesday | August 18 •

🔋 𝙿𝚘𝚠𝚎𝚛 𝚂𝚎𝚜𝚜𝚒𝚘𝚗
E2MOM x 6
5 Band Resisted Broad Jumps
2 Floating Power Sn**ch @ RPE 7/10

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗
AMRAP 1:30 x 6
➜ Rest 1:00
4 Front Squats @ 185/135 lbs
12 Box Jumps @ 30/24”
Max Wall Balls @ 30/20 lbs

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Sn**ch Grip Romanian Deadlift
3 x 8, RPE 8/10

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• Monday | August 17 •

💪🏽 𝚂𝚝𝚛𝚎𝚗𝚐𝚝𝚑 𐬺 Upper Pull
4 sets:
10/10 Chainsaw Row, Heavy
6-10 Wide Pull Ring Rows
— Rest 1:00

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 For Time
800m Run, 1000/800m Row or 2,000/1,600m Bike
50 Alternating Dumbbell Clean & Press @ 50/35
600m Run, 750/650m Row, 1,500/1.300m Bike
30 Dumbbell Sit-ups @ 50/35 lbs
400m Run, 500/400m Row, 1,000/800m Bike
20 Alternating Devil’s Press @ 50/35

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Glute Bridge Floor Press
3 x 10-15

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