CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5
5/5 Box Step Ups
20 sec Pushup Plank Hold
10 sec Pushup Bottom Position Hold
10 Walking Lunge Steps
10/10 Glute Bridge Kicks
B. Mobility/Activation (2 Min)
Front Rack Stretch on Box
Accumulate 1:30, pushing into the box with the elbows while keeping the ribs down, relaxing, and finding more range. Contracting is the focus, PNF style.
C. Specific Strength (4 Min)
5/5 Bulgarian Split Squat @ bodyweight
5 Push Ups Negatives
5/5 Bulgarian Split Squat @ workout weight
5 Pushups -or- workout mod
C2. Specific Metcon (8 Min)
8 Unweighted Box Step Overs (workout height, quick feet focus)
-then-
@ light DBs
5 Double DB Vert Jumps (leg extension focus)
5 DB Hang Power Cleans
6 Box Step Overs (DB swing focus)
-then-
5 DB Hang Power Cleans @ workout weight
6 DB Box Step Overs @ workout weight
Weightlifting
Weightlifting (Checkmark)
3 Sets
12 DB BSS* reps Right Leg 2×35/25lbs
15 Push-ups
12 DB BSS* reps Left Leg 2×35/25lbs
15 Push-ups
Rest 2min between sets
*DB Bulgarian Split Squats
Quality focus, but resting as little as possible
TC: 12 Minutes
Score: Checkmark
KG: 16/11
Scaling Options
Beginner
3 Sets
6 Reps Right @ BW
10 Elevated Bar Pushups
6 Reps Left @ BW
5 Elevated Bar Pushups
Intermediate
3 Sets
12 Reps Right @ 2×20/15lbs
10 Pushups
12 Reps Left @ 2×20/15lbs
10 Pushups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
10 DB Hang Power Cleans
10 DB Box Step Overs
DBs @ 2×50/35 lbs
Box @ 24/20 in
TC: 15 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
10 DB Hang Power Cleans @ 2×25/15
10 Box Step Overs @ 18/14in
Intermediate
10 DB Hang Power Cleans 2×35/25 lbs
10 DB Box Step Overs @ 24/20 in
Extra Accessory
Core (Checkmark)
Core Rotation Accessory:
Windshield Wipers
3 x 10/10 reps