CrossFit Illuminati – CrossFit
Warm-up
A. General
AMRAP 5:
10 Air Squats
30 Single Unders
10/10 Banded crosswalk
B. Mobility
Band Assisted Front Rack Stretch
Spend 1:30 per side adding tension to the band with the leg, releasing, adding more tension, etc, PNF style.
C1. Specific Strength
@ empty barbell
10 Back Rack Elbow Rotations
5 Good Mornings
5 Back Squats (3sec pause in bottom)
5 Front Squats (3sec pause in bottom)
-then-
3-4 sets of 1-2 Front Squats, building to starting load, concentric acceleration focus.
C. Specific Metcon
@ empty barbell
5 Strict Press (3 sec pause overhead, driving head through)
5 Push Press
5 Thrusters
-then-
7 Thrusters @ workout weight
25 Double Unders -or- workout mod
Weightlifting
Front Squat (5 x 1 rep @ ascending
*Begin @ 85%
)
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
5 x 1 @ 31×1 tempo
Intermediate
As written
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
TC: 16 Minutes
Score: Time
KG: 43/30
Scaling Options:
Beginner
7 Rounds
9 Thrusters @ 45/35lbs
25 Single Unders -or- Penguin Taps
Intermediate
10 Rounds
9 Thrusters @ 65/45lbs
35 Double Unders -or- 35 Single Unders
Extra Accessory
Glute Accessory
3 sets
12 Barbell Front Rack Box Step Ups @ light-mod, 24/20in box