CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
EMOM 4
Odd: Bike or Row
Even: 1 moderate height box jump
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
2 sets
-5/5 Airplanes
-7/7 lunges
-9 Band pull aparts
Weightlifting
A: Deadlift (5 reps E2MOM x 4)
Every 2mins for 8mins
5 reps @75%
Recovery Bike/Row/Ski
Score: Weight on the deadlift
TC: 8mins
Scaling options
Beginner
EMOM x 4 sets
Min 1: 3-5 reps @moderate
Min 2: Recovery Bike/Row/Ski
Intermediate
As written
COMP
9 rounds
30 sec Ski @mod
2 Banded Deadlift @50% + mod bands
Metcon
B: Metcon (AMRAP – Reps)
EMOM 24minutes
Min 1: 200m Run
Min 2: 12-16 Front rack lunges 95/65lbs
Min 3: 3-4 Wall walks
Min 4: 10-12 KB swings 32/24kg
KG: 40/30
Score: Total reps (exclude the run)
Scaling options
Beginner
Min 1: 100m Run
Min 2: 12-16 Front rack lunges @light
Min 3: 3-4 Inch worms
Min 4: 10-12 Russian KB swings @heavy
Intermediate
Min 1: 100-200m Run
Min 2: 12-16 Front rack lunges @65/45 lbs
Min 3: 1-4 Wall walks
Min 4: 10-12 KB swings @24/16 Kg
COMP
EMOM 40
– 15/10 Cal Row
– 50′ Double DB Front Rack Lunges @2×50/35
– 50′ Hs walk
– 2 Legless Rope Climbs
Extra Accessory
Metcon (No Measure)
McGill Big-3 modified
For quality
30 se/side Star Plank
6-5-4-3-2-1 KB Dead Bug
6-5-4-3-2-1 Bird Dog