CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
3 sets
25’/25’ Banded monster walks
5-3-1 Squats @Asecending
Tempo 4.1.X.1
Weightlifting
A: Back Squat (Paused, 2sec bottom)
5 x 1 @90%+
Rest as needed between reps
Pause 2 seconds in the bottom
TC: 15 min
Score: Weight
Scaling Options
Beginner
5 x 3 @ controlled descent
Intermediate & Perform
As written
Metcon
B: Metcon (Time)
For time
1000m Run
50 DB Step-ups 1×50/35lbs, 24/20″
50 Wall balls 20/14 lbs
50 DB Snatch 1×50/35lbs
1000m Run
KG: 22.5/15, 9/6 KG
TC: 22 min
Score: Time
Scaling Options
Beginner:
400-800m Run
50 Step-ups @ 20/16″
50 Wall Balls @ 12/8lbs
50 DB Snatch @25/15lbs
400-800m Run
Intermediate:
800-1000m Run
50 DB Step-ups @40/25
50 Wall Balls @ 14/10lbs
50 DB Snatch @40/25
800-1000m Run
Perform
150 Double unders
50 DB Step-ups @50/35
50 GHD Sit-ups
50 DB Snatch @50/35
50 GHD Sit-ups
150 Double unders
Extra Accessory
Metcon (No Measure)
Banded Single leg RDL
3 x 10/leg
Rest 30-45 sec between legs and sets
Hold 2 sec at bottom + explode up
()
You must be logged in to post a comment.