CrossFit Illuminati – CrossFit
Warm-up
A. General (7 Min)
5 Machine Cals
3/3 Lunge & Reach
5 Machine Cals
10 Banded Good Mornings
5 Machine Cals
10 Banded Strict Press
B. Mobility/Activation (2 Min)
KB Straddle Stretch
Spend 2:00 here, reaching for your KB out in front, and using the load of the KB as an anchor for maintaining a deeper stretch. The KB can also be moved to just inside one leg to work the stretch is side posture as well. Keep it dynamic by pulsing in and out of the stretch, focusing on driving the knees down to the ground.
C2. Specific Metcon (6 Min)
@ light KB
10 Russian KB Swings (knee and hip extension focus)
10 Full KB Swings (knee and hip extension focus)
5 Machine Cals
-then-
2 Rounds
5 KB Swings @ workout weight
5 Machine Cals
Metcon
Metcon (Checkmark)
Open Workout 24.3
-OR-
Metcon (Time)
2 Rounds of
18-15-12-9-6-3
KB Swings @ 24/16 Kg
Machine Cals
TC: 24 Minutes
Score: Time
Scaling Options
Beginner
2 Rounds
15-12-9-6-3
KB Swings @ 12/8 Kg
Machine Cals
Intermediate
2 Rounds
18-15-12-9-6-3
KB Swings @ 16/12 Kg
Machine Cals
Extra Accessory
Post Chain (Checkmark)
Post Chain Health Accessory:
Banded Cat Cow
3 x 12 reps