CrossFit – Tue, Jan 17

CrossFit Illuminati – CrossFit

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Warmup (Checkmark)

A. General

Bike/Row 30 seconds

25′ samson stretch lunges

Bike/Row 60 seconds

25′ Banded Monster Walk

B. Mobility

Lateral banded hip mobilization + knee drive

2 sets of 10-15 knee drive/leg

C. Specific

2 sets

8 Banded Abduction glute bridge + 2-3 sec pause

5 Tempo squats @ascending + 3sec down

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Strength

A: Back Squat (5 @ 65%
5 @ 75%
5+ @ 85%

5+ is a max effort
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TC: 9 min

Score: Final set reps

Scaling Options

Beginner

4×5 @ lightly ascending

Intermediate + Perform

As Written

Metcon

B: Metcon (4 Rounds for time)

Every 4 minutes for 16 minutes

15/12 Cal Air Bike/ 200m Run

21 RKBS @ 32/24

9 Power Clean @155/105

KG:70/45 KG
TC: 16 min

Score: Slowest Interval

Scaling Options

Beginner

10/8 Cal Air Bike/ 100m Run

21 RKBS @ 16/12 kg

9 Power Clean @95/65

Intermediate

15/12 Cal Air Bike/ 200m Run

21 RKBS @ 24/16 kg

9 Power Clean @135/95

Perform

Every 4 minutes for 16 minutes

15/12 Cal Echo Bike

12 Deadlift @155/105

9 Power Clean @155/105

Extra Accessory

Accessory (Checkmark)

GHD Reverse hypers

3 x 20

Rest 60 sec between sets