CrossFit Illuminati – CrossFit
Warm up
A. GENERAL (4 min)
2 sets
30 sec Jump rope
10 PVC Romanian deadlift
10 PVC overhead squats
RDL: https://youtu.be/erMRmJrziQk?si=4wIIsn2oSHjryDrC
B. MOBILITY/ACTIVATION (2 min)
PNF Swimmer Stretch
5 breath cycles: Inhale- contract, exhale relax & stretch
https://youtu.be/gj22wrwAVjk
C1. SPECIFIC (8 min)
2 sets, increase load slightly on second set
5 Behind the neck Snatch grip push press
5 Overhead squat
—
Ramp up
C2. SPECIFIC (6 min)
20 Single / double unders
6 Deadlifts @ Light bar
—
20 Single / double unders
6 Deadlifts @ heavier
—
20 Single / double unders
6 Deadlifts @ Workout weight
Overhead Squat (Overhead Squat
5-5-5-5-5)
TC: 15 minutes
Score: Weight
KG: N/A
Scaling Options
Beginner
5 x 3
Intermediate
As written
Metcon (4 Rounds for reps)
E3MOM x 4
75 Double Unders
15 Deadlifts @ 225/155 lbs
Max rep air squats in remaining time
TC: 12 minutes
Score: Reps of Air squats
KG: 100/70
Scaling Options
Beginner
60 Single unders
10 deadlifts @ 95/65 lbs
Max air squats
Intermediate
50 Double Unders
15 Deadlifts @ 185/125 lbs
Max rep air squats in remaining time
Accessory / Extra (Checkmark)
GHD Hollow Hold
3 x 60 sec
GOAL: Isometric core strength