CrossFit Illuminati – CrossFit
Warm-up
A. General
3 sets
30 seconds Row @Low intensity
5 Sky touches
10 Glute bridge
B. Activation
2 sets
30-45 sec chair hold against wall
8 Band squat pull through
8 Banded sumo deadlift*
*Band attached to rig pulling pvc or empty bar away
https://youtu.be/VsbMhiiMRHk
C. Specific (Metcon)
Go through 1 round, 10 reps of each movement
Weightlifting
Sumo Deadlift (EMOM 6 mins
2 Sumo Deadlifts @ 75%)
TC: 6 mins
Scaling Options
Beginner
Technically sound weight
Intermediate
As written
Perform
N/A
Metcon
Extra Accessory
Metcon (3 Rounds for time)
Every 6minutes for 18minutes
40/35 Cal Row/ 400m Run
40 KBS 32/24kg
40 TTB
Lower Accessory (Checkmark)
Bulgarian Split Squat
3 x 10/leg
Rest 30 seconds between legs, 60 sec between sets
Tempo 3 sec eccentric + 1 sec at bottom of every rep
You must be logged in to post a comment.