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
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Squats @Asecending
Tempo 4.1.X.1
Weightlifting
A: Back Squat (5 x 1 @90%+)
Rest as needed between reps
TC: 15 min
Score: Weight
Scaling Options
Beginner
5x 3 @ Heavy but controlled
Intermediate
As Written
Perform
N/A
Metcon
B: Metcon (Time)
10 Rounds for time
7 Burpee CTB
30 Double-unders
TC: 15 min
Score: Time
Scaling Options
Beginner
7 Burpee Jumping Pull Up
30 Single unders
Intermediate
7 Burpee Pull Ups
20 Double Unders
Extra Accessory
Metcon (No Measure)
Bird dog
3 x 10/side
Rest 60 seconds between sets
Hold every rep for 6 seconds