Crossfit Illuminati

• Friday | May 29 •

🏋🏼‍♀️ 𝚆𝚎𝚒𝚐𝚑𝚝𝚕𝚒𝚏𝚝𝚒𝚗𝚐 𐬺 Clean & Jerk
5 x 2 + 1, Ascending to Heavy

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 For Time
— Partition work as desired
100/80 Calorie Machine
80 Kettlebell Swings @ 70/53lbs
400’ Kettlebell Suitcase Carry

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Jefferson Curls
3 x 12

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• Thursday | May 28 •

🤸🏼‍♂️ 𝙶𝚢𝚖𝚗𝚊𝚜𝚝𝚒𝚌𝚜 𐬺 Strict Ring Dips
Get to 30 reps in as little sets as possible
— RX+ Get to 50 reps in as little sets as possible

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 For Time
4 rounds:
12 Alternating Dumbbell Clean into Step up @ 50/35 lbs, 20”
21 Wall Balls @ 20/14 lbs

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Romanian Deadlift with Reach
3 x 10/10

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• Wednesday | May 27 •

🏋🏽‍♀️ 𝚆𝚎𝚒𝚐𝚑𝚝𝚕𝚒𝚏𝚝𝚒𝚗𝚐 𐬺 Sn**ch Balance + Overhead Squat
Every 2:00 x 6
1+2

⏱ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 For Time
5 rounds:
60 Double Unders
15/12 Calorie Row / Bike / Ski
10 Burpees

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Adductor Rock Backs
3 x 10/10

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• Tuesday | May 26 •

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢
5 sets:
1:00 Machine of your choice, Easy
4 Sumo Deadlifts @ RPE 6/10, Deadstop
10 Band Face Pulls, slow return

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 15:00 AMRAP
100’ Carry @ Moderate to Heavy
20 Ab Mat Sit-ups
10 Box Jump @ 24/20”, Step Down

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Couch Stretch on Wall or Box
1:00 / Side

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• Monday | May 25 •
🇺🇸 𝐌𝐄𝐌𝐎𝐑𝐈𝐀𝐋 𝐃𝐀𝐘

“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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🇺🇸 🗓️ ⏰
See y’all at the box 💪🏼

• Thursday | May 21 •

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 20:00 AMRAP
1: 0:40 Dumbbell Sn**ch @ 50/35 lbs
2: 0:40 Double Unders
3: 0:40 Plate Overhead Sit-ups @ 35/25 lbs
4: 0:40 Fan Bike

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢
𝙰) 3 sets:
10/10 Dumbbell Bent Over Row
5/5 Split Position RDL

𝙱) Prone Overhead Press
2 x 8

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• Wednesday | May 20 •

🏋🏼‍♀️ 𝚆𝚎𝚒𝚐𝚑𝚝𝚕𝚒𝚏𝚝𝚒𝚗𝚐 𐬺 Back Squat
25:00 to Find 1 Rep Max

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 For Time
10 rounds:
7 Wall Balls @ 20/14 lbs
7 Burpees to Plate

➯ 𝚁𝚡+ 10 Reps

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢 𐬺 Quadruped Unilateral Hip Extension
3 x 10/10
— Rest 1:00

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• Tuesday | May 19 •

⏱️ 𝙼𝚎𝚝𝙲𝚘𝚗 𐬺 For Time
6 rounds:
12 Toes to Bar
6 Hang Power Sn**ch @ 115/75 or 50%
200m Run, RPE 6/10

— Rest 1:00 Between Rounds

😎 𝙰𝚌𝚌𝚎𝚜𝚜𝚘𝚛𝚢
𝙰) 4 sets:
10 Weighted Glute Bridge
10 Box Jumps, Step Down
— Rest 1:30

𝙱) Banded Lateral Toe Taps
3 x 10/10

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