CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
30 second Butt kicks
25′ Walking Lunges + twist
10 Single leg RDL with KB*
*holding in opposite arm
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific Part A
3 sets @ increasing load
– 3 Sumo Deadlifts
– 3 Russian KBS (1 KB rnd 1, 2 KBs rnd 2)
– 1 BAnd assisted broad jump
After 3 rnds, allo ramp up for Sumo
Weightlifting
Sumo Deadlift (E4MOM x 4
3 Sumo Deadlifts @ 80%
5 Dual Russian KBS 24/16KG
7 broad jumps)
TC: 16 minutes
Score: Weight on Sumo deadlifts
Scaling Options
Beginner
3 Sumo Deadlifts @ RPE 7
5 Russian KBS @1xKB
3 broad jumps
Intermediate
3 Sumo Deadlifts @ 80%
5 Dual Russian KBS @ 16/12KG
7broad jumps
Perform
N/A
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15minutes
21 TTB
9 Squat Clean 155/115 lbs
15 Pull ups
6 Squat Clean 155/115 lbs
9 C2B
3 Squat Clean 155/115 lbs
Score: Rounds & Reps
Scaling Options
Beginner
15 Hanging Knee raises
9 Squat Clean 65/45 lbs
9 Jumping Pull ups
6 Squat Clean 65/45 lbs
Intermediate
21 Swinging Leg raises
9 Squat Clean 135/95 lbs
15 Jumping Pull ups
6 Squat Clean 135/95 lbs
9 Jumping C2B
3 Squat Clean 135/95 lbs
Perform
21 Pull-ups
9 Squat Clean 135/95 lbs
15 CTB
6 Squat Clean 185/135 lbs
9 Bar Muscle-ups
3 Squat Clean 225/155 lbs
Extra Accessory
Core (Checkmark)
3 sets
20 Sec L sit hold
30 Alternating V-ups
30 Sky touches
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