CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
EMOM 5 minutes
1) 6-8 Cal Machine
2) 10 Straight Leg Sit Ups
3) 30 Single / Double Unders
4) 6-8 SDLHP @ 45/35 lbs
5) 6-8 Box Step Overs
B. Mobility/Activation (2 Min)
Wall Straddle Stretch
Accumulate 90sec here, keep it active by working end range PNF style, and by driving the knees to the wall by squeezing the quads.
C. Specific Metcon (4 Min)
EMOM x 4
1) 6-8 Cal Machine
2) 10 Abmat Sit-Ups
3) 35 Double-unders -or- workout mod
4) 5 SDLHP @ workout weight + 6 Box Jump Overs @ workout height
D. Specific Weightlifting (4 Min)
8 RDLs @ empty barbell
3-5 RDLs, building to workout weight
-then-
8 Ring Rows
Metcon
Metcon (Checkmark)
EMOM 20 minutes (5 Sets)
1) 15/12 Cal Machine
2) 20 Abmat Sit-Ups
3) 70 Double-unders
4) 10 SDLHP 75/55 lbs + 6 Box Jump Overs 24/20”
*Machine Cals can be subbed with 8 Shuttle Runs as desired
Weightlifting
Weightlifting (AMRAP – Reps)
4 Sets
8 RDL @ moderate
-directly into-
AMRAP Unbroken Ring Rows
-rest 2:00 b/w sets-
TC: 10 Minutes
Score: Sum Total Ring Rows
Scaling Options
Beginner/Intermediate
As Written
Extra Accessory
Accessory (Checkmark)
Low Back Accessory:
GHD Reverse Hypers
3 x 15 reps @ Light Band or Bodyweight