CrossFit – Mon, Jun 10

CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (6:00)

2 sets

1:00 Walking Lunges

1:00 Cossack Squats:

0:30 Hollow Hold

0:30 Superman Hold

B. MOBILITY / ACTIVATION (1:00)

1:00 90/90 Hip Switch + Raise

C. SPECIFIC (3:00)

1 set, Empty bar

6 Kang squats

6 Alternating forward lunge

6 Alternating backward lunge

6 Back squat

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Begin ramp up (5-7:00)

C2. SPECIFIC METCON (3:00)

@ workout weight or starting lighter

5 Russian KBS

5 Beat Swings

–

5 KBS

5 TTB / Swinging leg raises / Hanging knee raises

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Back Squat (Back Squat
1×10 @57%
1×8 @67%
1×6 @71%
1×4 @76%

Rest 1:30-2 minutes b/w sets
)

TC: 14 Min

Score: Weight

Scaling options

Beginner

4 x 6 @ Technical

Intermediate

As written

METCON (3 Rounds for reps)

3 x 3 Min amrap, rest 1:30 min between

10 KBS @ 53/35 lbs

10 Alternating Goblet lunges @ 70/53 KB

10 TTB
Score: Total Rounds & Reps

TC: 12 minutes

KG: 32/24

Intermediate L2

10 Russian KBS @ 53/35 lbs

10 Alternating Goblet lunges

5 TTB

ACCESSORY / EXTRA (Checkmark)

Bulgarian Split Squat

3 x 5/5 @ Heavy for 5
Squat accessory & Stability