CrossFit Illuminati – Open
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilization
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Quads
B2. PNF Hamstring stretch
5 repetitions/side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
3 sets
5 Cal Bike Sprint
5 Kneeling jump
10 Wall balls
Weightlifting
Metcon (Weight)
9 rounds
30 sec Ski @mod
2 Banded Back squat @50% + mod bands
Goal: Stimulate the CNS
Just as we have done throughout the week, we need to think about adding as much concentric speed as possible. The bands are there to add accommodating resistance to every portion of the concentric drive. This will force you to create not only speed, but acceleration, meaning you must get faster in every inch.
-Keep your chest tall
-Brace your core the entire ROM
-Control the way down and explode through the resistance on the way up
Metcon
Metcon (No Measure)
EMOM 24minutes
Alternate between
Min 1: 15/10 Cal Row
Min2: 50′ Double DB Front Rack Lunges 2×50/35lbs
Min 3: 50′ Hs walk
Min4: 2 Rope Climbs
Goal: Strength endurance
This should be a lower intensity grind, where you are not rushing anything, but simply accumulating the volume on the page. If you have a weakness like upper body gymnastics pulling or posterior chain strength you may want to consider taking the volume down slightly to accommodate. Remember that we are still in a deload week, this should be a break for you.
That said, try and move as smoothly and methodically as possible, with as little difference from the first round to the last.
Accessory
Metcon (No Measure)
3 sets
10 Belt Squats
15 Hip extension on GHD
Rest 30-60 seconds
Goal: Lower body strength
Although the belt squat may take you some time to get set up if you don’t have the belt squat machine, it is a great tool to use in a deload week in order to allow you to lift weight with your legs without loading the spine.
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Accessory
Metcon (No Measure)
McGill Big-3 modified
For quality per side
30 sec Side plank
6-5-4-3-2-1 Double KB Dead Bug
6-5-4-3-2-1 Bird Dog
Goal: Low back prehab
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