CrossFit Illuminati – CrossFit
Warm-up
A. General
2 Rounds:
250m Row
10 Plate Ground to OH (10-15lbs)
10 Plate Squats (3sec pause in bottom)
10 Double DB Strict Press @ Light DBs
B. Mobility/Activation
PVC Kang Squats
With a PVC in back rack, accumulate 15 reps, pausing for 1-2 seconds in the good morning position and bottom squat position.
C1. Specific Strength
10 Tempo Deadlifts @ empty barbell (3sec up and 3 sec down)
-then-
@ light loading
2×3 Deadlifts, wedging to initiate
C2. Specific Metcon
@ 2x light DBs, focus on continuous, cyclical breathing
8 DB Front Squats
8 DB Push Press
8 DB Thrusters
-then-
6 Cal Row
6 DB Thruster @ workout weight
4 Cal Row
4 DB Thrusters @ workout weight
Weightlifting
Deadlift (4×6 reps @ ascending
*starting at 65%
)
TC: 12 Minutes
Score: Weight
Scaling Options
Beginner
4 x 4 @ technical
Intermediate
As written
Metcon
Metcon (Time)
For Time
21-18-15-12-9-6-3
Calorie Row
Dumbbell Thrusters 2×50/35lbs
TC: 14 Minutes
Score: Time
KG: 22.5/15
Scaling Options:
Beginner
For Time:
15-12-9-6-4-3
Calorie Row
Dumbbell Thrusters @ 2×25/15lbs
Intermediate
For Time:
21-18-15-12-9-6-3
Calorie Row
Dumbbell Thrusters @ 2×35/25lbs
Extra Accessory
Balance Accessory:
Banded Lateral Kick
3 x 10/side