CrossFit Illuminati – CrossFit
Metcon (No Measure)
A. GENERAL (10-15 min)
1. General 1
200m jog
30 jumping jacks
20 air squats
10 Alternating forward lunges
2. General 2: ‘Dumbbell Relay Race’
Split the class into 2 equal groups. If you have an uneven number, the coach gets to jump in.
For this game, we’ll have a start line and a finish line, about 30 ft apart, or whatever length you have. Each athlete grabs a light (10-20lb) DB and heads to the start line. Each team will line up behind the line, ready to sprint.
At 3..2..1..go, athletes race to the finish line, setting their DB down vertically, then race back to the start line and tag in the next teammate. First team to place all their DBs behind the start line standing vertically wins. If a DB falls over, the next athlete in line has to fix it and place their own DB.
You can play multiple “matches” up to 10 minutes total
B. MOBILITY / ACTIVATION (3 min)
3 sets
30 sec machine
5/5 Box step downs, facing box: https://youtu.be/XeLXTs9qPsU
10 Heel elevated glute bridge: https://youtu.be/F69icuG6SEc
C. SPECIFIC (6: min)
10 unweighted step ups
6 alternating weighted step ups @ workout weight
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6/6 Single DB deadlifts
6 Alternating DB snatch
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3/3 DB burpee deadlift
6 Alternating DB devil press
METCON (3 Rounds for weight)
EMOM 10
Odd- 30 sec Cal machine RPE 8/10
Even- 30 sec DB step ups @ 50/35 lbs x 1
—
Rest 2 minutes
—
EMOM 10
Odd- 30 sec Cal Machine
Even- 30 sec DB snatch @ 50/35 lbs x 1
—
Rest 2 minutes
—
EMOM 10
Odd- 30 sec Cal machine
Even- 30 sec Alternating Devil press @ 50/35 lbs x 1
TC: 40 minutes
Score: Weight on DB
KG: 25/15
Scaling Options
Beginner
– Unweighted step ups
– DB @ 25/15 lbs
– Plate Devil press @ 15/10lbs
Intermediate
DB @ 35/20lbs
ACCESSORY / EXTRA (Checkmark)
Bird dog
3 x 10/side
Rest 60 seconds between sets
Hold every rep for 6 seconds