CrossFit Illuminati – CrossFit
Warm-up
A. General
2-3 Rounds
200m Run
10 Banded Good Mornings
10 Banded Lat Press Downs
B. Mobility/Activation
Banded Cat Cow
Accumulate 20-30 reps against a moderate band. Focus on finding the end range for each rep in flexion and extension.
C. Specific Metcon
3×3 Deadlifts, building to workout weight
*after each set, 3 Medball Slams @ light
-then-
100m Run
3 Deadlifts @ workout weight
3 Medball Slams @ workout weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 minutes
800m Run
15 Deadlifts 185/135 lbs
15 D-ball Slams
Run Subs:
800m Run = 1000m Row = 60/48 Cal Bike
TC: 30 Minutes
Score: Rounds + Reps
KG: Deadlifts @ 84/61, Medball @ 14/9
Scaling Options
Beginner
AMRAP 30
200m Run
10 Deadlifts @ 95/65
10 Dball Slams
Intermediate
AMRAP 30
400m Run
15 Deadlifts @ 155/115
15 Dball Slams
Team Workout (AMRAP – Rounds and Reps)
AMRAP 30 minutes w/partner
800m Run
15 Deadlifts 185/135 lbs
15 Medball Slams 30/20 lbs
Structure here is a bit unique. Partner A heads off on the 800m Run, while Partner B accumulates rounds and reps of the deads and medball slams. When Partner A returns from the run, partners swap, Partner A picks up where B left off, while B heads off on the 800m Run. And so on for 25min. Only the rounds and reps of deads and medball slams count towards the score.
Extra Accessory
Core (Checkmark)
GHD Hollow Hold
3 x 60 sec