CrossFit Illuminati – CrossFit
Warm-up
A. General
1 min Row:
50’ Inchworm (no push up)
1 min Row
50’ Samson stretch lunges
1 min Row
50’ Crab walk
B. Mobility
Iron Cross Stretch
60sec
https://youtu.be/7T9Xo5cYuP0
C. Activation
wall slides
2×10
Metcon
Metcon (Time)
5 rounds for time
21 Cal row
21 HR Push-ups
21 Front Squats 95/65 lbs
RX+ 135/95 lbs
TC: 22 minutes
Score: Time
KG: 43/30
Scaling Options
Beginner
15 Cal row
15 Band assisted push ups
15 Front Squat @ RPE 5/10
Intermediate
18 Cal row
18 Assisted push ups
18 Front Squats @ 95/65
Perform
5 rounds each for time
21 Cal row
15 Burpees
9 Hang power cleans @ 135/95
Rest 1 min
Extra Accessory
Core (Checkmark)
McGill big 3 modified
6-5-4-3-2-1 Bird Dog
6-5-4-3-2-1 Dead bug
6/6-5/5-4/4-3/3-2/2-1/1 elbow side plank with hip down/up
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