CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
6 Plate Kang Squats
30 sec Pushup Plank Hold
6 Plate Kang Squats
10 Walking Lunge Steps
6 Plate Kang Squats
5 Inchworms
6 Plate Kang Squats
10 PVC Dislocates
B. Mobility/Activation (2 Min)
Duck Walk
Accumulate 30-40 steps, taking assistance from the floor as needed. Focus on bringing the hips to heels and driving the knee forward of the toe on each step.
C1. Specific Weightlifting (6 Min)
@ empty barbell
10 Pausing Back Squats (shift weight side to side with each pause, emphasis driving knees forward)
-then-
4-6 Pausing Back Squats, building to working weight
C2. Specific Metcon (6 Min)
15-20sec High Plank Hold
3 Sets: 1 Kick Up + 10sec Extended Wall Plank
-then-
5-7 KB FR Walking Lunges @ light KB
5-7 KBS @ light KB
-then-
2 Wall Walks -or- workout mod
25’ KB FR Walking Lunges @ workout weight
6 KBS @ workout weight
Weightlifting
Back Squat (5 x 5 reps @ 75%
)
TC: 15 Minutes
Score: Load
Scaling Options
Beginner
5 x 5 @ technical
Intermediate
As Written
Metcon
Metcon (Time)
3 Rounds for time
5 Wall Walks
100′ KB Front Rack Walking Lunges 1x 32/24 kg
20 KBS 1x 32/24 kg
-rest 1 min b/w-
TC: 12 Minutes
Score: Total Time incl Rest
Scaling Options
Beginner
3 Rounds
2-3 Open Scaled Wall Walks -or- Inchworms
50′ Walking Lunge
12 KBS @ 12/8 kg
-rest 1 min b/w-
Intermediate
3 Rounds
3-5 Wall Walks
100′ KB Front Rack Walking Lunges @ 16/12
20 KBS @ 16/12 kg
-rest 1 min b/w-
Extra Accessory
Accessory (Checkmark)
Core Accessory:
Contralateral Ring Plank
5 x 15 sec/15 sec