CrossFit Illuminati – CrossFit
Warm-up
A. General
60 seconds jump rope
30 sec Barbell good morning
60 seconds jump rope
30 sec Muscle clean
B. Mobility
Couch stretch
30 sec/side
C. Activation
25′ Banded Monster Walk
6/6 Front rack lunges
12 Paused glute bridges
Banded Monster walk: https://youtu.be/8SSYSlpOqrM
Metcon
Metcon (Time)
6 rounds for time
3 Back Squats @ 75%
50 Double-unders
TC: 15 Minutes
Score: Time
Scaling Options
Beginner
3 Back Squats @ moderate
50 Single-unders
Intermediate
3 Back Squats @ 75%
35 double-unders
Perform
N/A
Conditioning
Conditioning (AMRAP – Rounds and Reps)
“Deka Beep Test”
On a standard 20 meter beep test recording, athletes perform between beeps until failure:
1 Burpee + 3 air squats
Failure = missing two beeps in a row
Score: Rounds + reps
TC: 15mins
Scaling options
Beginner
Reduce air squats as necessary
Intermediate
As written
Extra Accessory
Core (Checkmark)
3 sets
30/30 seconds Contralateral ring plank
Elbow plank + reach through
10/10
Rest as needed
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