CrossFit Illuminati – CrossFit
Warm-up
A. General
Amrap 5 minutes
5 Burpees
5 Goblet squats
5 Russian KBS
5 long jumps
B. Mobility
Hip 90/90
2 minutes
https://youtu.be/bGV0J-ESgb4?si=cZ1IJENhZgCMdW5N
C. Specific
2 sets
10 Prone back extension (feet stay on ground)
5/5 Front foot elevated split squat*
https://youtu.be/zkAAxBgFtRQ?si=uepjrEHGXB5pMuJK
* In this split squat, the knee must travel past the toes.
Weightlifting
Front Squat (5×3 reps @ ascending
*begin @ 75%
)
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
5 x 3 @ 31×1 tempo
Intermediate
As written
Metcon
Metcon (Time)
For Time
120/100 Cal Bike
E2MOM*: 7 Power Cleans (115/75 lbs)
Cal Bike Substitutions
Row: 150/120 cal
Ski: 120/100 cal
*perform 7 power cleans on the 0:00
TC: 15 Minutes
Score: Time
KG: 52/34
Scaling Options
Beginner
80/60 Bike Cals
E2MOM,
5 Power Cleans 65/45
Intermediate
For Time:
100/70 Bike Cals
E2MOM
7 Power Cleans 95/65
Extra Accessory
Post Chain (Checkmark)
Banded Good Morning
3 x 25 reps for quality