CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rounds
1 minute machine
10 empty bar front squats/air squats
5 Push press/ 5 thrusters
B. Mobility
Goblet squat ankle mobility drill
10/10
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:
6 x 2 @ moderate
Intermediate & Perform
As written
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
TC: 10 minutes
Score: time
KG: 20/15
Scaling Options
Beginner
4 min row, max meter
30 Thrusters @ 45/35 lbs
20 Jumping pull ups
Intermediate
1000m Row
50 Thrusters @ 45/35 lbs
15 Pull ups
Perform
For time
1000m Row
100′ HS walk
1000m Row
Extra Accessory
Core (Checkmark)
Dragon flags
5 x 5
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