CrossFit Illuminati – CrossFit
Warm-up
A. General
AMRAP 5:
10 Air Squats
5/5 Lunge & Reach
15sec Dead Hang
5/5 High Knees
5/5 Butt Kickers
5 Reverse Inchworm
5 Ring Rows
B. Mobility
Cossack Stretch
Accumulate 2:00, switch legs every 20 sec, emphasis on the straight leg hamstring stretch and driving the bent leg’s knee over the toe.
C1. Specific Strength
@ empty barbell
10 Back Rack Elbow Rotations
5 Back Squats w/3 sec pause in bottom
5 Front Squats
-then-
2-3 sets of 3 reps, building to working weight
C2. Specific Metcon
After selecting movements, run through a quick progression as provided by the coach.
-then-
EMOMx2: 30sec of each movement
Weightlifting
Front Squat (5×2 reps @ ascending
*Begin @ 80%)
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
5 x 2 @ 31×1 tempo
Intermediate
As written
Metcon
Metcon (Checkmark)
“Goat Day”
Alternating EMOMx14
1) Choose a weak movement to work on for 30 sec of the minute.
2) Mono structural (choose from):
– Machine Cals
– Burpees
– Single/Double-unders
for 30 sec of the minute.
TC: 14 Minutes
Score: Checkmark
Options:
Rope Climbs
HSPU
Wall Walks / HS walk
Squat Snatch
Split Jerk
Extra Accessory
Accessory (Checkmark)
Superset
Banded Good Mornings
3 x 20 reps
Pausing Skater Jumps
3 x 6/6 reps