CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
100m Run
10 Air Squats (2sec pause in bottom)
100m Run
10 Glute Bridge
100m Run
10 PVC Dislocates
B. Mobility/Activation (2 Min)
Duck Walk
Accumulate 30-40 steps, taking assistance from the floor as needed. Focus on bringing the hips to heels and driving the knee forward of the toe on each step.
C1. Specific Strength (6 Min)
5 1 & ¼ Air squats
5 Empty Bar 1-1/4 Back Squats
-then-
2×2 1-1/4 Back Squats building to 50%
*emphasis on control and tension
C. Specific Metcon (6 Minutes)
@ 2x light DBs, focus on continuous, cyclical breathing
8 DB Front Squats
8 DB Push Press
8 DB Thrusters
-then-
6 Cal Row
6 DB Thruster @ workout weight
4 Cal Row
4 DB Thrusters @ workout weight
Weightlifting
Back Squat (1 & 1/4 Back Squat
10 x 2 reps @ 50%
-rest 1 min b/w sets-)
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
10×2 @ technical
-rest 1 min b/w sets-
Intermediate
As written
()
Metcon
Metcon (Time)
For Time
27-21-15-9
Calories
Thrusters 115/85
TC: 14 Minutes
Score: Time
Extra Accessory
Core (Checkmark)
Core Accessory:
Half Kneeling Pallof Press
3×12/12 reps