CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (5 min)
2 rounds
200m run / 1:00 Bike
10 Goblet squats
10 Russian KBS
10 Step ups
B. MOBILITY / ACTIVATION (1:30 min)
Ankle stretch on box
45s / side
https://youtu.be/x0XdogncLPw
C1. SPECIFIC (8 min)
Tempo Front Squat
2 x 3, ascending load
4.2.X.1
—
Begin Front squat ramp up
C2. SPECIFIC (6 min)
4-6 Seated vertical jumps from box
4-6 Box jump 24/20”, landing as high as possible on the box
—
12 Russian KBS
6 KBS
—
3 Box jump @ workout heigh
2 KBS
1 Goblet squat (or front squat)
Front Squat (8 @ 60%
6 @ 65%
4 @ 70%
3 @ 75%
rest 2:00
)
TC: 12 minutes
Score: Checkmark
KG: N/s
Scaling Options
Beginner
Work up to RPE 7/10 for 3 reps
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
3 sets
8/8 side lying clam raises
25/25′ Banded monster walk
Banded monster walk: Athletes walk forward & backward. In our video demonstration, the athletes is walking laterally.
https://youtu.be/XADF_ceYztM?si=lrxi5bH3cTCdBr2m
Metcon (AMRAP – Rounds and Reps)
Amrap 18 minutes
18 Box Jumps @ 30/24″
16 Kettlebell swing @ 70/53 lbs
3 Front Squat @ 75%
TC: 18 minutes
Score: Rounds & Reps
KG: 32/24
Scaling Options
Beginner
12 Box Jump @ 16/12″
12 Russian KBS @ 35/26 lbs
3 Front Squat @ RPE 6/10
Intermediate
18 Box Jumps @ 24/20″
16 KBS @ 53/35 lbs
3 Front Squat @ 75%