CrossFit Illuminati – CrossFit
Warm-up
A. General
3 sets
60sec Bike or Row @ nose breathing
30sec Air squats
30sec low box jumps
B. Mobility
Banded hip flexor stretch
45sec/side
https://youtu.be/–KAVWwV7OY?t=34
C Activation
2 sets
-5 Tempo Back Squats @4.2.X.1
-5/5 Cossack squats
-5 Glute bridges + 6 alternating marches
Weightlifting
Back Squat (5 sets
3 Back squats @ 80%
6 RDL @ RPE 7
60 sec Glute bridge march
Rest 2 minutes
)
TC: 22 minutes
Score: Weight on back squat
Scaling options
Beginner
Back squats @ RPE 6-7/10
6 RDL @ RPE 7
30 sec Glute bridge march
Intermediate
As written
Accessory
Metcon (Checkmark)
3 sets
50/50′ Heavy suitcase carry @ KB/DB
30 sec Rowing @ high damper
6/6 Band resisted step up + knee drive with DBS
Rest 2-3 minutes
TC: 15 minutes
Score: Checkmark
Scaling options
Beginner
50/50′ suitcase carry @ KB/DB
30 sec Rowing
6/6 Step up + knee drive with light DBs or unweighted
Intermediate
As written
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Extra Accessory
Core Stability (Checkmark)
Pallof Press
3 sets of 10/side
Set 1: Standing
Set 2: Half Squat
Set 3: Deep Squat