CrossFit Illuminati – CrossFit
Warm-up
A. General (6 Min)
Easy 200-400m Jog
50’ Samson Stretch Lunges
50’ Soldier’s walk
50’ Side lunges
B. Mobility/Activation (4 Min)
Ballistic Leg Swings
Front to Back & Side to Side
15 reps / leg / direction
C2. Specific Metcon (5 Min)
@ empty barbell
10 Back Rack Elbow Rotations
5 Power Cleans
10 Front Rack Walking Lunge Steps (sub Reverse Step as needed for space concerns)
-then-
2-3 Sets Front Rack Walking Lunge Steps, building to opening weight
-then-
100m Run
4-6 Front Rack Walking Lunge Steps @ opening weight
Conditioning
Running Skills (Checkmark)
2:00 Practice Arm action drill, seated
2:00 Practice Arm action drill high high knees
2:00 Practice Wall drill
2:00 Practice A Skip
-then-
400m Run, applying the above tech work
TC: 12 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
As Written
Metcon
Metcon (5 Rounds for weight)
On the 3:00 x 5
400m Run
10-8-6-4-2
Front Rack Walking Lunge Steps
*Substitute Front Rack Reverse Step Lunges if space does not allow for walking lunge steps
TC: 15 Minutes
Score: Sum Total Load
Run Subs:
400m Run = 500m Row = 30/24 Cal Bike = 16 Shuttle Runs (25’+25’)
Scaling Options
Beginner
On the 3:00 x 5
200m Run
8-8-8-8-8
Front Rack Walking Lunge Steps @ technical
Intermediate
As Written
Extra Accessory
Upper Accessory (Checkmark)
Pull up Accessory:
Box Assisted Pull up Eccentrics
3×10 reps @ 2-3sec lower