CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
1 min Easy Row
10 Toe Tap & Reach
1 min Moderate Row
10 Empty Bar Push Press
1 min Hard Row
10 Squat to Stands
B. Mobility/Activation (4 Min)
Spiderman Lunge
5-10/side, focus on reaching the elbow to the instep of the forward foot.
PVC Front Rack Stretch
Perform 5-10 second holds per side, switching sides for a total of 10 total stretches and swaps.
C2. Specific (10 Min)
Row Tech:
1:00 Practice Push-Down Drill @ 18-20 SPM
-then-
5 Empty Bar Thrusters
75m Row Sprint
5 Thrusters @ workout weight
75m Row Sprint
Conditioning
Conditioning (Time)
Row
6 Sets
1:00 on / 1:00 off
(SPM 18-20, high damper 7-10)
-rest 5:00 after 6th set-
E4MOM x 4
10 Thrusters 75/55 lbs
125/100m Row Sprint
TC: 34 Minutes
Score: Sum Total Time on the 4 Intervals
KG: 34/25
Scaling Options
Beginner
Row
6 Sets
1:00 on / 1:00 off
(SPM 18-20 @ high damper)
-rest 5:00-
E4MOMx4:
8 Thrusters @ 45/35
100m Row Sprint
Intermediate
Row
6 Sets
1:00 on / 1:00 off
(SPM 18-20 @ high damper)
-rest 5:00-
E4MOMx4:
10 Thrusters @ 65/45
125m Row Sprint
Extra Accessory
Core Accessory (Checkmark)
EMOM 10 minutes
8-10 GHD-Sit-ups