CrossFit Illuminati – CrossFit
Warm-up
A. General
Amrap 5
100m Run
10 wall balls @ light
B. Mobility
90 seconds 90/90 hip rotations
C. Specific
2 sets
10/10 Banded sidewalks
7/7 single leg glute bridge
5 jumping back squat @4sec down
Weightlifting
Metcon
A: Back Squat (3 x 10 @55-60%
Rest 2-3 minutes between sets)
TC: 12 min
Score: Weight
Scaling Options
Beginner
3x 10 @ controlled weight across
Intermediate
As written
Perform
60-65%
B: Metcon (Time)
5 rounds for time
400m Run
30 Air Squats
TC: 21 min
Score: Time
Scaling Options
Beginner
5 rounds
200m Run
20 Air Squats
Intermediate
As Written
Perform
5 rounds
400m Run
50 Air Squats
Extra Accessory
Metcon (Checkmark)
3 sets
30 Weighted Sky touches feet on bench
12/12 Side plank + hip raise
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