CrossFit Illuminati – CrossFit
Warm-up
A. General
3 Rounds
10 Air Squats w/2sec pause in bottom
10 Up Downs
10 Low Box Step Ups
10 Med Ball Push Press
B. Mobility
Adductor Rocks
1:30/Side of rock backs, moving slowly in and out of max ROM
C1. Specific Strength
@ empty barbell
10 Back Squats @ 30×1 tempo
-then-
2-3 Sets of 2-3 reps building to working weight, tempo focus
C2. Specific Metcon
5 Slow Wall Facing Medball FS, as close to the wall as possible without falling
-then-
8 Wallballs @ workout weight/height
4 Burpee Box Jump Overs w /unge step
Weightlifting
Back Squat (5x3reps @ ascending
*Begin @ 75%)
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
5 x 3 @ 31×1 tempo
Intermediate
As written
Metcon
Metcon (Time)
For time,
40-30-20-10
Wallballs 20/14 lbs
15-12-9-6
Burpee Box jump overs 24/20″
TC: 14 Minutes
Score: Time
KG: 9/6
Scaling Options
Beginner
25-20-15-10
Wall balls @ light
12-9-6-3
Burpee plate jumps
Intermediate
40-30-20-10
Wallballs @ 16/12 lbs
15-12-9-6
Burpee Box jump overs @ 24/20″
Extra Accessory
Lower Accessory (Checkmark)
Poliquin Step-ups
3 x 10/10 reps