CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL
3 sets
1:00 Machine
1:00 Crab walk, forward & Backward
1:00 Samson stretch lunges
B. MOBILITY / ACTIVATION
Ballistic leg swings
15 reps forward & backward & side to side per leg
C1. SPECIFIC
10 Deadlifts with empty bar, pausing at the knee in descent for 2 seconds
—
Add light load
5 Segmented deadlifts, pausing at lift off for 2 seconds on the ascent
—
Add slightly more load
5 Deadlifts, controlled eccentric
—
Ramp up
C2. SPECIFIC
2 min machine
25′ Suitcase carry left
25′ Suitcase carry right
—
Ramp up load on Suitcase carry to the workout weight.
Deadlift (EMOM x 10
2 @ 65-75%)
TC: 10 minutes
Score: Weight
KG: N/A
Scaling Options
Beginner
2 Reps @ technical load
Intermediate
As written
Metcon (Time)
3 rounds for time
30/25 Cal Row / Fan bike
150′ Suitcase carry @ 70/53 lbs
TC: 14 minutes
Score: Time
KG: 32/24
Scaling Options
Beginner
25/20 Cal Row / Fan bike
100′ Suitcase carry, moderate
Intermediate
30/24 Cal Row / Fan bike
100′ Suitcase carry @ 53/35 lbs
ACCESSORY / EXTRA (Checkmark)
Pallof Press
3 sets of 10/side
Anti-rotational core strength