CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
2 Sets
10 Wide Leg Glute Bridge
5 Machine Cals
10 Air Squats (2sec pause in bottom)
5 Machine Cals
10 Up Downs
5 Machine Cals
B. Mobility/Activation (2 Min)
Wall Straddle Stretch
Accumulate 90sec here, keep it active by working end range PNF style, and by driving the knees to the wall by squeezing the quads.
C1. Specific Strength (3 Min)
@ empty barbell
10 Wide Stance Good Mornings
10 Kang Squats
10 Sumo Deadlifts
C2. Specific Metcon (8 Min)
10 Back Rack Elbow Rotations
7 Empty Barbell Thrusters
7 Burpees
7 Machine Cals
-then-
7 Thrusters @ workout weight
7 Bar Facing Burpees
7 Machine Cals
Weightlifting
Sumo Deadlift (3RM
*not TnG)
TC: 15 Minutes
Score: Total Weight
Scaling Options
Beginner
5×3 @ technical
Intermediate
As Written
Metcon
Metcon (Time)
For Time
21-15-9
Thrusters 95/65 lbs
Burpees over bar
Machine Cals
Note: Ideal machine today is a fan bike
TC: 12 Minutes
Score: Time
KG: 43/30
Scaling Options
Beginner
15-12-9
Thrusters @ 45/35 lbs
Burpees / Down & up
Machine Cals
Intermediate
21-15-9
Thrusters @ 65/45 lbs
Bar Facing Burpees
Machine Cals
Extra Accessory
Upper Accessory (Checkmark)
Accessory / Extra
Pullup Accessory:
Banded Pullup Burnout Ladder
Set 1: AMRAP with 2 medium bands
Set 2: AMRAP with 1 medium band
Set 3: AMRAP with 1 light-medium band
Set 4: AMRAP with 2 light bands
Set 5: AMRAP with 1 light band
Don’t be alarmed if your reps per set go down dramatically as you move through the 5 sets. Aim to start with a band setup that allows for 15-20 reps, and finish with a band setup that allows for 3-5 Reps on the final set. Goal is more reps than last week, Week 13, or using lighter bands across.
You must be logged in to post a comment.