CrossFit Illuminati – CrossFit
Warm-up
A. General (7 Min)
3 min Easy Row
15 Plate Ground to Overhead
2 min Moderate Row
10/10 Single Leg Glute Bridge
1 min Hard Row
10 Banded Bent Over Row
B. Mobility/Activation (2 Min)
Straight Leg Rowing
Accumulate 20-30 strokes, emphasis on a big post chain stretch reaching as far forward as possible with locked out knees.
C. Specific (5-8 Min)
3 sets Row Sprint Start:
¾ pull + ½ Pull + ¾ Pull + ¾ Pull + Full Pull
-rest 2:00 b/w-
C2. Specific weightlifting
Ramp up back squat
5 @ empty bar
3 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
—
Double KB front rack walking lunges + Double unders / single unders
Athletes chose weight and practice movement
Conditioning
Conditioning (Time)
500m Row Progression
For Time
Row 500m
TC: N/A
Score: Time
Scaling Options
Beginner/Intermediate
As Written
Weightlifting
Back Squat (4 sets
6 Back Squats @ 65%
12 Double KB front rack walking lunges 24/16 kg
48 Double-unders
Rest 2 minutes)
TC: 16 minutes
Score: Checkmark
Scaling Options
Beginner
4 Back Squats @ RPE 5/10
12 Double KB front rack walking lunges @ light
48 single-unders
Intermediate
6 Back Squats @ 65%
12 Double KB front rack walking lunges 20/12 kg
24-48 double-unders
Extra Accessory
Core (Checkmark)
Chinese Plank
4 x 45 sec