CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
1 min Easy Row
10/10 Alternating Leg Kicks
1 min Moderate Row
5 Inchworm to Pushup
1 min Hard Row
15 Band Pull Throughs
B. Mobility/Activation (4 Min)
Spiderman Lunge
5-10/side, focus on reaching the elbow to the instep of the forward foot.
Straight Leg Situps
Accumulate 10 reps, focus on folding in half using the core and hip flexors, and reaching the toes with less resistance each rep.
C2. Specific (10 Min)
Row Tech:
1:00 Legs only row , focus on keeping the torso forward and arms long throughout, while pushing the foot plates away aggressively, feeling how the legs drive the stroke.
1:00 Legs + Hip Swing row, same focus from above, but adding in an opening of the hips as the torso leans back after the leg push. Arms stay straight throughout.
-then-
5 Burpees, speed to the floor focus
75m Row Sprint
5 Lateral Burpees over Erg
75m Row Sprint
Conditioning
500m Row Progression (Time)
Row
6 Sets
1:00 on / 1:00 off
(SPM 20-22, mod-high damper 6-8)
-rest 5:00-
E4MOM x 4
8 Lateral Burpees over Erg
150m Row Sprint
TC: 34 Minutes
Score: Sum Total Time on the 4 Intervals
Scaling Options
Beginner
Row
6 Sets
1:00 on / 1:00 off
(SPM 20-22 @ mod-high damper)
-rest 5:00-
E4MOMx4:
6 Burpees
120m Row Sprint
Intermediate
Row
6 Sets
1:00 on / 1:00 off
(SPM 20-22 @ mod-high damper)
-rest 5:00-
E4MOMx4:
8 Lateral Burpees over Erg
150m Row Sprint
Extra Accessory
Post Chain (Checkmark)
Hamstring Accessory:
Hamstring Plank w/Knee Raise
4×15/15 reps
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