CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rounds
30 second Butt kicks
25′ Walking Lunges + twist
10 Single leg RDL with KB*
*holding in opposite arm
B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
https://youtu.be/QQPiREsGaQY
C. Specific Part A
3 sets @ increasing load
– 3 Sumo Deadlifts
– 2/2 single leg box jumps
– 4-6 moon bounds
After 3 rounds, allo ramp up for Sumo
Weightlifting
Weightlifting (Weight)
A. Weightlifting
4 sets
– 2 Sumo Deadlifts @ 82-85%
rest 20 seconds
– 4/4 Single leg box jumps
rest 20 seconds
– 6 Wall balls @ 30/20 @ As high as possible
rest 20 seconds
– 12 Band assisted moon bounds
rest 2 minutes between sets
TC: 18 minutes
Score: Weight on Sumo Deadlift
Scaling Options
Beginner
– 2 Sumo Deadlifts @ moderate
rest 30 seconds
– 4 Box jumps
rest 30 seconds
– 6 Wall balls @ 12/8 @ As high as possible
rest 30 seconds
– 8 Band assisted moon bounds
Intermediate
As written
Perform
N/A
Metcon
Metcon (4 Rounds for time)
Every 3 minutes for 12 minutes
2 rounds
15 OH Squats 95/65 lbs
15 Box Jump overs 24/20″
TC: 12 minutes
Score: Each round for time
KG: 43/30
Scaling Options
Beginner
1 round
15 OHS @ empty bar
15 Plate hops or lower BJ
Intermediate
2 rounds
10 OHS @ 75/55
10 Box Jump overs @ 24/20″
Perform
As Written
Extra Accessory
Post Chain (Checkmark)
Glute ham raise
6 x 6
Rest 60 seconds
Add band if needed: Attach to the vertical post under the foot pad and install the band like backpack straps
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