CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
8 burpees
8 Prone angels
8 Band lat pull downs
B. Mobility/Activation
Front rack mobility drill
60 second hold/side
https://youtu.be/Rzhf3DXRvaU
C.Specific (Metcon)
2 sets
6 Seated band row (slide backward lean: https://youtu.be/75pAzdrzojs?t=236
6/6 Tall kneeling side bend lat pulldown: https://youtu.be/75pAzdrzojs?t=247
6 Band face pulls. Band attached at knee height
https://youtu.be/CU4Xc2qlLC0
C.Specific (Metcon)
SDLHP progressions
– Upright row
– Hinge + upright row
– Hang up SDHP
– Below the knee SDLHP
– Full movement
Weightlifting
Shoulder Press (6 x 10 @ 62.5%
Rest 60 seconds between sets
)
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
6 x 5 @ RPE 5-6
Intermediate
As written
Perform
10 x 10 @ 62.5%
Rest 60 seconds between sets
Metcon
Metcon (Time)
Reverse “J.T.”
21-15-9
Strict Pull-ups
SDLHP 95/65 lbs
Ring rows
TC: 15 minutes
Score: Time
Scaling Options
Beginner
15-12-9
Strict Band assisted Pull-ups
SDLHP @ 16/12 KG KB
Ring rows
Intermediate L1
21-15-9
Strict Band assisted Pull-ups
SDLHP @ 75/55 lbs
Ring rows
Intermediate L2
12-9-6
Strict pull ups
21-15-9
SDLHP @ 75/55
Ring rows
Perform
21-15-9
Strict Pull-ups
Upright rows @ 75/55 lbs
Ring rows
Extra Accessory
Accessory (Checkmark)
5 sets
8 JM press
12 DB roll over
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