CrossFit Illuminati – CrossFit
Warm-up
A. General (4 Min)
EMOMx4
6-10 Air Squats
4 alt Low Box Step Ups / Reverse lunges
3 Up Downs
B. Mobility/Activation (2 Min)
Banded Thoracic Extensions from Squat
Accumulate 20-25 Overhead Reaches. Band should sit just at scaps, athlete should sit in rock bottom squat position, focus on upright chest and bringing arms back to extend the t-spine.
C1. Specific Strength (5 Min)
10 Back Rack Elbow Rotations
10 Empty Bar Front Squats
-then-
2×2 Front Squats building to 65%, emphasis on upper back extension.
C2. Specific Metcon (6 Min)
@ light KB
10 Russian KBS
4/4 Box Step Ups @ workout height
2 KB Suitcase Shuttles
-then-
Repeat the above with workout weight KB
Weightlifting
Front Squat (Front Squat, Speed Focus
EMOM 8 minutes
4 reps @ 65%)
TC: 8 Minutes
Score: Weight
Scaling Options
Beginner
EMOM x 8:
2 @ technical
Intermediate
As written
Metcon
Metcon (AMRAP – Reps)
EMOM 20 minutes (5 Sets)
1) Max Russian KB swings 24/20kg
2) Max KB Box Step-ups 24/20”
3) Max KB Suitcase Carry Shuttles (25ft+25ft)
4) Rest
TC: 20 Minutes
Score: Sum Total Reps
KB @ 24/16kg
Scaling Options
Beginner
1) Max Russian KB swings
2) Max Step Ups @ 18/14in
3) Max KB Suitcase Carry Shuttles (25ft+25ft)
4) Rest
KB @ 12/8kg
Intermediate
1) Max Russian KB swings
2) Max KB Box Step Ups @ 24/20in
3) Max KB Suitcase Carry Shuttles (25ft+25ft)
4) Rest
KB @ 16/12kg
Extra Accessory
Post Chain (Checkmark)
Hamstring Accessory:
Glute Ham Raise
10x 4 reps @ unweighted