CrossFit Illuminati – CrossFit
Warmup (Checkmark)
A. General
Bike/Row 30 seconds
25′ samson stretch lunges
Bike/Row 60 seconds
25′ Banded Monster Walk
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
2 sets
8 Banded Abduction glute bridge + 2-3 sec pause
5 Tempo squats @ascending + 3sec down
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Strength
A: Back Squat (5 @ 65%
5 @ 75%
5+ @ 85%
5+ is a max effort
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TC: 9 min
Score: Final set reps
Scaling Options
Beginner
4×5 @ lightly ascending
Intermediate + Perform
As Written
Metcon
B: Metcon (4 Rounds for time)
Every 4 minutes for 16 minutes
15/12 Cal Air Bike/ 200m Run
21 RKBS @ 32/24
9 Power Clean @155/105
KG:70/45 KG
TC: 16 min
Score: Slowest Interval
Scaling Options
Beginner
10/8 Cal Air Bike/ 100m Run
21 RKBS @ 16/12 kg
9 Power Clean @95/65
Intermediate
15/12 Cal Air Bike/ 200m Run
21 RKBS @ 24/16 kg
9 Power Clean @135/95
Perform
Every 4 minutes for 16 minutes
15/12 Cal Echo Bike
12 Deadlift @155/105
9 Power Clean @155/105
Extra Accessory
Accessory (Checkmark)
GHD Reverse hypers
3 x 20
Rest 60 sec between sets