CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (4:00)
EMOM 4
odd- Row 45 seconds
even- 45 seconds inchworm into squat jump
B. MOBILITY / ACTIVATION (2:00)
Deep Squat Thoracic rotation (Deep squat to reach)
10 total reps
C1. SPECIFIC (6:00)
Back Squat
3 @ empty bar, slight pause in the bottom
5 @ 45%
5 @ 55%
C2. SPECIFIC (6-8:00)
Practice Watts
Athletes Take 1-2 tries, to practice a Max wattage capped at 10 strokes or 20 seconds
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Practice Banded Russian KBS
1-2 sets @ Workout weight
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Practice Med Ball Hip toss
1-2 Sets
3 reps
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Back Squat (E2MOM x 4
1×5 @ 62%
1×5 @ 67%
1×5 @ 71%
1×5 @ 76%)
Score: Weight
TC: 12 minutes
KG: N/A
Scaling Options
Beginner
4 x 5 @ across, technical load
Intermediate
As written
METCON (5 Rounds for calories)
5 rounds, each for Watts
Max Watts Row/Bike (Cap 20 seconds)
12 Banded Russian KBS 70/53 lbs
6 Med Ball Hip Toss, 14/10 lbs
Rest 1:00-1:30
Score: Watts / Round*
TC: 15 minutes
KG: 32/24
* Wodify does not have a WATTS score. You can write your WATTS as Calories for today.
Scaling Options
Beginner
Max Watts Row/Bike in 20 seconds
8 Russian KBS @ 26/18 lbs
4 Med Ball Hip Toss, 10/8 lbs
Intermediate
Max Watts Row/Bike (Cap 20 seconds)
12 Banded russian KBS 53/35 lbs
6 Med Ball Hip Toss, 12/10 lbs
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ACCESSORY / EXTRA (Checkmark)
Sky Touches
3 x 20 reps
Add light weight if desired
Core endurance