CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
1 min Easy Row
10/10 Single Arm Ring Row
1 min Moderate Row
15 Light KB Deadlifts
1 min Hard Row
10 Banded Upright Row
B. Mobility/Activation (2 Min)
Band Pull Throughs
Accumulate 20 reps with a heavy band, focus on a deep hinge – driving the butt back into a good post chain stretch, and a big squeeze of the quads and glutes at lockout.
C2. Specific (8 Min)
Row Tech:
1:00 Practice Push-Down Drill @ 24-26 SPM
-then-
5 Russian KBS @ workout weight
100m Row
3 KB Sumo Deadlift High Pull
Conditioning
Conditioning (Time)
Row
10 Sets
0:30 on / 0:30 off
(SPM 24-26, mod damper 4-6)
-rest 5:00-
E5MOMx3:
10 Russian KBS @ 32/24
125m Row Sprint
5 KB Sumo Deadlift High Pull
TC: 34 Minutes
Score: Sum Total Time on the 3 Intervals
Scaling Options
Beginner
Row
10 Sets
0:30 on / 0:30 off
(SPM 24-26, mod damper 4-6)
-rest 5:00-
E5MOMx3:
10 RKBS @ 12/8
100m Row Sprint
5 KB Sumo Deadlift High Pull
Intermediate
Row
10 Sets
0:30 on / 0:30 off
(SPM 24-26, mod damper 4-6)
-rest 5:00-
E5MOMx3:
10 RKBS @ 16/12
125m Row Sprint
5 KB Sumo Deadlift High Pull
Extra Accessory
Accessory (Weight)
Post Chain Accessory:
Double DB Death March
3 x 50′ @AHAP
-rest 60sec b/w-