CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
Easy 200-400m Jog
50’ Samson Stretch Lunges
50’ Carioca
50’ Butt Kickers
50’ High Knees
B. Mobility/Activation (2 Min)
Band Pull Throughs
Accumulate 20 reps with a heavy band, focus on a deep hinge – driving the butt back into a good post chain stretch, and a big squeeze of the glutes at lockout.
C. Specific Metcon (8 Minutes)
@ light KB
10 KB Deadlifts
6-8 Russian KBS, focus on relaxed arms and full leg drive
6-8 KBS, focus on tight hinge
-then-
6-8 KBS @ workout weight
200m Run
Drills
Running Drill (Checkmark)
Bunny Hop Drill
TC: 6 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
As Written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 minutes
30 KBS 32/24 kg
800m Run
TC: 25 Minutes
Score: Rounds + Reps
Scaling Options
Beginner
AMRAP 25:
20 KBS @ 16/12 kg
400m Run
Intermediate
AMRAP 25:
30 KBS @ 24/16 kg
800m Run
Extra Accessory
Lower Accessory (Checkmark)
Knee Health Accessory:
Poliquin Step Ups
4 x 10/10 reps
-rest 20sec b/w legs and sets-
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