CrossFit Illuminati – CrossFit
Warm-up
A. General
Tabata
2 intervals @ each movement
– Air Squats
– Jumping Jacks
– Forward lunges
– Jumping Knee tucks*
* For those you can’t jump, replace with high knees
B. Mobility
Couch stretch
30 sec/side
C.. Activation
25’/25 Banded Monster Walk
12 air squats
6/6 Pause glute bridge
3 front squats + 3 front rack elbow rotations + 3 front squats
Weightlifting
Front Squat (Cluster sets
3 sets @80% of
3 reps
Rest 15-20sec
1 reps
Rest 15-20sec
1 rep
Rest 90-120sec
)
TC: 15 mins
Score: Weight
Scaling Options
Beginner
3 x 5 @ 3.1.X.3
Intermediate & Perform
As written
Metcon
Metcon (2 Rounds for time)
2 rounds, each for time
9-6-3
Thrusters 135/95 lbs
Box jumps 32/26″
Rest 1:1 b/w rounds
TC: 12 Min
KG: 60/43
Score: Time of Each round
Scaling Options
Beginner:
Thrusters @ 55/45lbs
Box Jumps @ 20/16″
Intermediate:
Thrusters @115/75lbs
Box Jumps @ 24/20”
Perform:
As written
Extra Accessory
Conditioning (5 Rounds for calories)
Cal machine of your choice
5 rounds
1 min max Cal (with damper at 10 if applicable)
1 min rest
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