CrossFit Illuminati – CrossFit
Warm-up
A. General
2 sets
30 seconds Jumping Jacks
5 Stiff leg burpees
5 empty bar RDL
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Activation
3 sets
30 sec hollow body hold
5 RDL
5 Good mornings
Then, build up your deadlift with only concentric reps (Drop the bar from the top)
5-3-1 @ascending
D. Metcon prep
Dedicate 3-5 mins for athletes to have free time to play, practice & setup
Weightlifting
Deadlift (1 rep Max)
TC: 16 minutes
Score: Weight
Scaling Options
Beginner:
6 x 2 @ moderate
Intermediate & Perform
As written
Metcon
Metcon (4 Rounds for time)
Every 3 mins x 4 sets
15 Hang clean 115/75 lbs
15 TTB
15 Bar facing burpees
Extra Accessory
Post Chain (Checkmark)
3 sets
12/12 Lying hamstring pull downs
60 sec/side Side plank on Swiss ball
If no Swiss ball: Use rings