CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (8:00)
Rowling Games
Objective: To hit EXACTLY 100m on the Concept2 rower.
Rules
The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters to 100).
The number of meters above or below 100 contribute to the player’s score (eg. if they row 105m, their score is 5, if they row 97m, their score is 3).
B. MOBILITY / ACTIVATION (2:00)
10/10 Hamstring pull down
5 Good Mornings, empty bar or lighter
Hold bottom of each rep for 6 seconds
C. SPECIFIC (8:00)
Ramp up RDL
3-4 Sets
C2. SPECIFIC (5:00)
DB Step ups:
6 Step ups, unweighted
6 Step ups @ 1 DB (workout weight)
6 DB Step ups @ 2 DBs (workout weight)
Go over Renegade Rows
Push up, row Right + row Left
()
Romanian Deadlift (RDL) (Romanian Deadlift
E2MOM x 5
3 reps RPE 7/10
)
Score: Weight
TC: 10 minutes
KG: N/A
Scaling Option
Beginner
3 reps @ technical
Intermediate
As written
METCON (Checkmark)
EMOM 15
1- 16 DB Step ups @ 50/35lbs x 2
2- 8 DB Renegade Rows* @ 50/35lbs x 2
3- 15/12 Cal Row / Bike / 12/10 Ski
* Push up, row Right + row Left
Score: Checkmark
TC: 15 minutes
KG: 22.5/15
Scaling Options
Beginner
1- 12 Step ups @ unweighted
2- 8 Push ups (band assisted/Hands elevated)
3- 20 sec Cal Row
Intermediate
1- 16 DB Step ups @ 35/20lbs x 2
2- 8 DB Renegade Rows
3- 12/10 Cal Row
ACCESSORY / EXTRA (Checkmark)
Strict Toes To Bar
4 x 5-10
Core strength