CrossFit Illuminati – CrossFit
Warm-up
A. General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Deficit calf raises (Double leg)
30 sec Hard Row or Bike
https://youtu.be/yEISAXTM680
B. Mobility
1 minute T-spine rotations
C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Squats @Asecending
Tempo 4.1.X.1
Weightlifting
Back Squat (1 rep Max)
TC: 20 minutes
Score: Weight
Scaling Options
Beginner
Work up to a 3 rep with full ROM
Intermediate & Perform
As written
Metcon
Metcon (Time)
5 rounds for time
200m Run / 250m Row
12 Hang Power Clean 95/65 lbs
12 Box jump overs 24/20″
TC: 15 minutes
Score: time
KG: 100/70
Scaling Options
Beginner
100m run / 150m Row
8 Hang power Clean @ 45/35lbs
12 Step ups @ 20/16″
Intermediate
200m run / 250m Row
12 Hang power clean @ 75/55lbs
12 Box jump overs @ 24/20″
Perform
5 sets
100′ Between the leg sled drag @ heavy
50′ Silver back swings
50′ Consecutive broad jumps
Rest 60 seconds
Extra Accessory
Upper Accessory (Checkmark)
3 sets
10/10 Landmine rotations
12 Seal rows