CrossFit Illuminati – CrossFit
WARM UP (No Measure)
A. GENERAL (5:00)
400m jog / 2 minute machine
2 rounds of
10 Banded monster walk steps (5 forward & 5 backward)
10 Pause Air squats
10 Band hollow body lat pull downs
B. MOBILITY / ACTIVATION (1:30)
Squat to Reach 20 reps
C. SPECIFIC (10:00)
1. 2 x 5 Beat Swings
2. Glide Swing Practice
3 x 3-5
3. Bar Muscle practice & Kipping pull up Practice & Strict pull up set-up
C2. SPECIFIC (6:00)
Thrusters
10 Front Rack rotations
5 Front Squats
5 Thrusters, Pause at the top (coach athletes on how to return the bar)
5 Thrusters, cycling the bar, focusing on seamless transition from overhead to squat
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Work up to first working weight & gather weights for the other 2 loads.
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Practice Round (optional)
5 Thrusters
1-2 Bar muscle ups or Scale
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METCON (Time)
10-9-8-7-6-5-4-3-2-1
Thrusters
3 Bar muscle ups after each set
10-9-8 @ 95/65
7-6-5 @ 135/95
4-3-2-1 @ 155/105
Score: Time
TC: 16 minutes
KG: 43/30, 60/43, 70/50
Scaling Options
Beginner
10-9-8-7-6-5-4-3-2-1
Thrusters @ 65/45 lbs
3 Strict pull ups after each set
Intermediate
10-9-8-7-6-5-4-3-2-1
Thrusters
3 Kipping Pull ups / Chest 2 Bar
10-9-8 @ 75/65
7-6-5 @ 115/75
4-3-2-1 @ 135/95
POST METCON (2 Rounds for weight)
3-5 sets
10 DB Bench Press
10 DB Pullovers
Moderate to heavy load
Rest 1-2:00
Score: Weight
TC: 10 minutes
KG: N/A
Scaling Options
Beginner & Intermediate
As written
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ACCESSORY / EXTRA (Checkmark)
Prone Hamstring curl
3 x 15 @ moderate to heavy band
Goal: Lower body posterior chain accessory.
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