CrossFit Illuminati – CrossFit
Warm-up
A. General
EMOM 4
1- 45 sec Row/Bike
2- 1 Burpee every 3-7 seconds
B. Mobility/Activation
2 sets
10/10 single leg glute bridge
20′ Lateral banded monster walk per side
Weightlifting
Weightlifting (Weight)
Barbell Front rack Bulgarian Split squat
4 sets
6/6 @ heavy
No rest between legs, 2 minutes rest between sets
TC: 15 min
Score: Weight
Scaling Options
Beginner
5 sets
4/4 Split Squat
Intermediate & Perform
As written
Metcon
Metcon (Time)
3 rounds
2000m Bike/1000m Row/800m run
30 Burpees
TC: 20 min
Score: Time
Scaling Options
Beginner
4 Min Bike/Row/run
1:00 burpees/Down & ups
Intermediate
1500m Bike/750m row/500 run
20-30 burpees
Perform
3 rounds not for time
3000m Bike erg
30 burpees
Extra Accessory
Accessory (Checkmark)
Clam shells
3 x 12/12
Goal: Glute stability
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