CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rounds
1 min Machine
8/8 Banded Monster Walk
6 DB deadlifts
4 DB muscle cleans
2 DB lunges
B. Mobility
PNF Pigeon Stretch
90 seconds / side
https://youtu.be/QQPiREsGaQY
(PNF = Contract, pushing knee down 5-6 sec, then relaxing onto elbows)
C. Specific
3 sets
5 Back squats @3sec down + ascending
8/8 single leg glute bridges
Weightlifting
A: Back Squat (5 @ 40%
5 @ 50%
5 @ 60%)
TC: 9 min
Score: Weight
Scaling Options
Beginner
3×5 @ ascending light
Intermediate & Perform
As Written
Metcon
B: Metcon (AMRAP – Reps)
EMOM 14minutes
Odd:
8 Deadlifts (95/65)
6 Hang power cleans
4 Front rack lunges
Even : 40 sec Max Effort Burpees over bar
KG: 22.5/15 KG
TC: 14 min
Score: Total Burpees
Scaling Options
Beginner
Odd
8 Deadlifts
6 hang power cleans
4 Lunges s
Even: 40 sec Max Effort Burpees
Intermediate
Odd:
8 Deadlifts (75/55)
6 hang power cleans
4 front rack lunges
Even: 40 sec Max Effort Burpees
Perform
EMOM 14
Odd
8 DB Deadlifts
6 DB cleans
4 DB Thrusters @2 x 70/50 lbs
Even: 40 sec Max Effort Burpees over the DB’s
Extra Accessory
Accessory (Weight)
Poliquin Step-ups
3 x8/leg
Rest 45-60 seconds between sets
Focus on Quad activation by moving your weight in front of your working foot.