CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
@ moderate band
2 Rounds:
10 Banded Good Mornings
5/5 Banded Single Arm Chest Press
10 Banded Squats
10/10 Cross band Lateral Walk
B. Mobility/Activation (4 Min)
Hip 90/90 Switches
Accumulate 4-5 slow reps in each direction, taking a few seconds in the end range, basically in pigeon. Make sure the feet are wide enough to get the knees into a 90eg position.
Shoulder Extension Bridge
3-5 Reps, slowly pushing into full shoulder extension.
C. Specific Metcon (5 Min)
8-10 DB Bench Press @ light DBs
8-10 DB Bench Press @ workout weight
athletes can set up plates under the feet if needed during this specific prep)
C2. Specific Metcon cont’d (10 Min)
10-12 Slow Wall Facing Squats
-then-
10 Empty Bar RDLs
3-4 x 5 Deadlifts, building to workout weight
-then-
8 DB Bench Press @ workout weight
3 Deadlifts @ workout weight
10 Air Squats
Metcon
Metcon (Time)
For Time
100 DB Bench Press 2×50/35lbs
*every break, perform:
5 Deadlifts 275/185 lbs
20 Air Squats
TC: 18 Minutes
Score: Time
KG: 22.5/25, 125/84
Scaling Options
Beginner
For Time:
60 DB Bench Press @ 2×25/15lbs
*every break, perform:
4 Deadlifts @ 115/75lbs
15 Air Squats
Intermediate
For Time:
100 DB Bench Press @ 2×35/25lbs
*every break, perform:
5 Deadlifts @ 185/135 lbs
20 Air Squats
Extra Accessory
Accessory (Checkmark)
Hip Flexor Accessory:
Standing Banded Psoas March
3 x 60 sec
-rest as needed-