CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (4 min)
Rowing 4:00 easy,
B. MOBILITY / ACTIVATION (2:30)
Banded lat stretch
1:00/arm
2. Prone Back extension
3 x 30 sec
C. SPECIFIC (10 min)
2 sets, ascending
3 Tempo Front Squat
3 Jump squats
—
Ramp up Front squat
C2. SPECIFIC ( min)
Step ups
10 Step ups, unweighted. Full leg extension
10 Single DB step ups, alternating.
4 Double DB step ups
—-
Box jumps
5 Seated vertical jump
5 Box jumps
—
Practice round
20 sec row
2 step ups
1 Box jump
Front Squat (5 x 3 @ 75%
Perform a 15-20 sec chair hold before each set
rest 1-2:00
)
TC: 15 minutes
Score: Weight
KG: N/A
Scaling options
Beginner
5 x 3 @ technical
Perform 3 air squats before each loaded set
Intermediate
As written
Metcon (6 Rounds for time)
E3MOM x 6
15/12 Cal Row
10 DB step ups @ 2 x 50/35 lbs, 24/20″
5 Box jumps + step down
TC: 18 minutes
Score: Each set for time
KG: 25/15
Scaling Options
Beginner
45 sec max Cal Row
8 Step ups, 20″
5 Plate jumps + step down
Intermediate
15/12 Cal Row
10 DB step ups @ 2 x 35/20 lbs, 24/20″
5 Box jumps + step down
ACCESSORY / EXTRA (Checkmark)
Single leg glute bridge
5 x 5/5
hold extension at each rep for 10s
Unilateral posterior chain