CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5
10 Glute Bridges
5/5 Low Box Step Ups
10 Jumping Jacks
10 Plate Good Mornings @ light
100m Row
B. Mobility/Activation (2 Min)
Rig Assisted Straddle
1:00 here, focus on midline extension and then pulling the torso closer to the rig. post.
Spiderman Lunge
5/side, focus on reaching the elbow to the instep of the forward foot.
C1. Specific Strength (5 Min)
8-10 Seated Good Mornings, arms crossed, focus on tension in back extension throughout.
8-10 Empty Barbell Seated Good Mornings, same focus as above
C2. Specific Metcon (10 Min)
100m Row
5 Light Deadlifts @ 60-70% or workout weight
10 Box Jumps @ low box
-then-
100m Row
5 Deadlifts @ workout weight
10 Box Jumps @ workout height
Weightlifting
Weightlifting (Weight)
Seated Good Morning
Build to a heavy 5 rep
TC: 15 Minutes
Score: Load
Scaling Options
Beginner
5×5 @ technical
Intermediate
As Written
Metcon
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
TC: 15 Minutes
Score: Time
Scaling Options
Beginner
3 Rounds
300m Row
12 Deadlifts @ light/technical
21 Box Step Ups @ 18/14 in
Intermediate
3 Rounds
500m Row
12 Deadlifts @ 75% of BW
21 Box Jumps @ 24/20 in
Extra Accessory
Accessory (Checkmark)
Low Back Accessory:
GHD Reverse Hypers
3 x 15 reps @ Light Band or Bodyweight