CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (5 min)
400m Jog or 2 minutes Row or Bike
2 sets
25’ Samson stretch lunges
5/5 Windmills: https://youtu.be/bxCq3Xis3L0?si=I_Ogg-8HUd-bFOo_
B. MOBILITY / ACTIVATION (1:30)
10 Plank to downward dog + calf pedals
C1. SPECIFIC: RUNNING DRILLS (10 min)
– Arm action drill: https://youtu.be/XiES8Mygfj4
– High knees against wall: https://youtu.be/zkBD86mSliHighQ
– A skip: https://youtu.be/A7r6yCpmSrA?si=JB1spctjr0rq4uFI
– Butt kicks: https://youtu.be/xRjl6d9mtCo?si=C20u47p00NZKcCBc
– Lean into jog
C2. SPECIFIC (4 min)
1-2 Sets
6 Alternating DB snatch
6 Overhead walking lunge steps (switch arm in second set of after 3 lunge steps)
Metcon (5 Rounds for time)
A. METCON
5 rounds for time
Run 400m
20 Dumbbell snatch @ 1 x 50/35lbs
100′ Dumbbell front rack walking lunges @ 1 x 50/35 lbs
TC: 25 minutes
Score: Time
KG: 43/30
Scaling Options
Beginner
Run 200m
12 DB snatch @ 1 x 25/15 lbs
50′ Walking lunges, unweighted
Intermediate
400m Run
20 DB snatch @ 35/20lbs
100′ Dumbbell front rack walking lunges @ 1 x 35/20 lbs
Post Metcon (Checkmark)
3 sets
10/10 Hollow body psoas march, light band
15 Prone Band hamstring curls
Rest 2:00
TC: 10 minutes
Score: Checkmark
Scaling Options
Beginner
10 Pronated Ring rows
10 RDL @ 45/35 lbs
Intermediate
As written
Accessory / Extra (Checkmark)
Reverse Hypers on GHD
3 x 20
Low back health