CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
1 min Easy Row
10/10 Alternating Leg Kicks
1 min Moderate Row
10/10 Single Leg Glute Bridge
1 min Hard Row
15 Straight Leg Situps
B. Mobility/Activation (2 Min)
Kneeling Forearm Stretch
Spend 30sec with fingers pointing away from you, then 30sec fingers pointing towards you, and repeat.
C2. Specific (8 Min)
3-5 sets Row Sprint Start:
¾ pull + ½ Pull + ¾ Pull + ¾ Pull + Full Pull
-rest 1:30 b/w-
Conditioning
500m Row Progression (Time)
Row
8 Sets
1:00 on / 1:00 off
(SPM 22-24, mod to mod-high damper 5-7)
-rest 5:00-
8x125m Row Sprint, rest 1:00
TC: 34 Minutes
Score: Sum Total Time on the 8 Row Sprints
Scaling Options
Beginner/Intermediate
As Written
Extra Accessory
Weightlifting (Weight)
Weightlifting Accessory:
Snatch Balance + OHS
4 x 1+2 @ 70%
()
You must be logged in to post a comment.