CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
3:00 Row, increase pace every 60sec
-then-
2 rounds
15 Glute Bridges
15 Plate Kang Squats
8/8 walking lunges
B. Mobility/Activation (2 Min)
World’s Greatest Stretch
Complete 10 elbow taps + turn and reaches per leg for total of 20 reps.
C1. Specific Strength (5 Min)
5-7 Reps Empty Bar Banded Deadlift, focus on setup and fast lockout
-then-
1-2 Sets Banded Deadlift, building to starting weight
C2. Specific Metcon (7 Min)
3 Row Cals (sprint start)
3 Empty Bar Back Squats
3 Row Cals
3 Back Squats @ 30-40%
3 Row Cals
3 Back Squats @ workout weight
(all squats performed from the rack)
Weightlifting
Weightlifting (Weight)
Banded Deadlift
8×2 reps @ 55% + Band Tension
-rest 60sec b/w-
TC: 16 Minutes
Score: Load
Scaling Options
Beginner
Banded Deadlift
8×2 @ technical + Band Tension
-rest 60sec b/w-
Intermediate
As Written
Metcon
Metcon (Time)
For Time
10-20-30-20-10 Row Calories
*After each set, 5 Back Squats @ 50-60%
TC: 14 Min
Score: Time
Scaling Options
Beginner
For Time:
5-10-20-10-5 Row Calories
*After each set, 5 Back Squats @ technical
Intermediate
As Written
Extra Accessory
Upper Accessory (Weight)
Shoulder Accessory:
Cuban Press
3×12 reps @ 2x light DBs