CrossFit Illuminati – CrossFit
Warm-up
A. General
2 sets
60sec Bike or Row
60 seconds 90/90 Hip Switch
https://youtu.be/YxECcOkUCEY
30sec Air squats with pause at the bottom
B. Mobility
Banded hip flexor stretch
45sec/side
https://youtu.be/–KAVWwV7OY?t=34
C Activation
2 sets
-3 Tempo Back Squats @4.2.X.1
-3/3 Reverse Back rack Lunges with 3 sec hold at the bottom*
-5/5 Cossack squats
*knee hovers 1″ above the floor
Weightlifting
Back Squat (3RM
)
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
5 x 3 @ tempo
Intermediate & Perform
As written
Metcon
Metcon (AMRAP – Reps)
4 x
2 mins AMRAPs
15/12 Cal Bike/Row
Max Clean & Jerk 185/135 lbs
Rest 2 minutes
RX+ 225/155 lbs
TC: 16 Min
Score: Total Reps
KG: 84/60
Scaling Options
Beginner:
12/10 Cal Bike/Row
Max Clean @65/45 lbs
Intermediate
15/12 Cal Bike/Row
Max Clean & Jerk @135/95 lbs
Perform
15/12 Cal Assault bike
Max Clean & Jerk @225/155 lbs
Extra Accessory
Core (Checkmark)
Accumulate
1 min in an L sit
3 mins in a Sandbag bear hug
5 mins in an elbow plank
Partition as needed
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