CrossFit Illuminati – CrossFit
Warm-up
A. General
A. General
3 rounds @increasing intensity on each round
1 minute Row or Bike or Skip or Run
25’ Bear Crawl* (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
*knee hovers 1″ above the floor
B. Specific
2x 5 Thrusters Ascending to working weight
EMOM 4
100m Row @ increasing S/M
Weightlifting
Hang Power Clean (6×5 @65%)
Metcon
Metcon (Time)
3-6-9-12-15-18
Cal Row
Thrusters 95/65 lbs
TC 12 Minutes
Score: Time
KG: 43/30
Scaling Options
Beginner
3-6-9-12-15
Cal Row
Thrusters 45/35 lbs
Intermediate
3-6-9-12-15-18
Cal Row
Thrusters 75/55 lbs
Extra Accessory
Accessory (Checkmark)
Unilateral quadruped hip extension
3 x 12/12
Rest 60 seconds between sets
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