CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
1 min Easy Row
15 Plate Ground to Overhead
1 min Moderate Row
10/10 Single Leg Glute Bridge
1 min Hard Row
10/10 Alternating V-Ups
B. Mobility/Activation (2 Min)
Standing Straddle
Accumulate 10-12 reaches the floor, aiming to reach the elbows all the way to ground, then slowly return to a standing position using the glutes and hammies.
C2. Specific (8 Min)
Banded Pull Drill
Spend 3-5 Minutes on this drill, feeling first the isometric tension as the band comes under tension, then the leg and hip drive required to stretch the band with straight arms.
-then-
30-45 sec Row @ Goal Pace, using the feel of the leg drive from above.
Conditioning
Conditioning (Distance)
Row
10 Sets
0:45 on / 2:15 off @ 500m Goal Pace
(SPM & Damper @ Athlete’s Preference)
TC: 30 Minutes
Score: Sum Total Meters
Scaling Options
Beginner/Intermediate
As Written
Extra Accessory
Accessory (Weight)
Weightlifting Accessory:
Muscle Clean + Push Press
6 x (1+3) @ 50-55% of 1rm Clean