CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
2 Sets
10/10 Low Box Step Ups
8 MedBall Front Squats (2sec pause in bottom)
6 DB Curl & Press (light DBs)
4 Low Box Jumps
B. Mobility/Activation (2 Min)
Drop Ankle PNF Stretch on Box:
Athletes will stand on top of their box, slide one foot halfway off the edge of the box, then drop that ankle slowly to the floor, hold for 2-3sec, contract and bring the ankle slowly back up a bit, then drop again. Perform 12-15 reps per side.
C1. Specific Strength (2 Min)
5/5 Bulgarian Split Squat @ bodyweight, emphasis on setup first, then balance in feet and legs, and finally speed in the concentric phase.
C2. Specific Metcon (5 Min)
5 Box Jumps @ workout height
7 WBS @ workout weight
10 DB Hang Power Clean & Jerk (5/side)
7 WBS
5 Box Jumps
Weightlifting
Weightlifting (Weight)
Double DB Suitcase Bulgarian Split Squat
10 x 3/3 reps @ light-mod
-rest 1 min b/w sets-
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
10×3/3 @ technical
-rest 1 min b/w sets-
Intermediate
As written
Metcon
Metcon (Time)
For Time
30 Box Jumps 24/20”
40 Wall balls 20/14 lbs
50 DB Hang Power Clean & Jerk 1×50/35lbs
40 Wall balls 20/14 lbs
30 Box Jumps 24/20”
TC: 14 Minutes
Score: Time
KG: 9/6, 22.5/15
Scaling Options
Beginner
20 Box Step Ups @ 18/14 in
25 WBS @ light
30 DB Hang Power Clean & Jerk @ 1×25/15lbs
25 WBS
20 Box Step Ups
Intermediate
30 Box Jumps @ 24/20 in
40 WBS @ 14/10lbs
50 DB Hang Power Clean & Jerk @ 1×35/25lbs
40 WBS
30 Box Jumps
Extra Accessory
Upper Accessory (Checkmark)
Pullup Accessory:
Box Assisted Pullup Eccentrics
3 x 12 reps @ 2-3sec lower