CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2min Easy Row or Bike
1min Tempo Air Squats @3.1.X.1
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
5/leg Single Leg glute bridge
5 Cal fast on bike or rower
5-10 Back squats @ascending
Strength Endurance
A: Metcon (Time)
Back Squats
For time
30 reps @70%
TC: 10mins
Scaling options
Beginner
3 x 10 Squats @moderate
*Learning to move well through full range of motion as fatigue sets in
Intermediate & COMP
As written
Metcon
B: Metcon (Time)
4 RFT
15 deadlifts (155/105)
400 m run
Score: Time
TC: 15mins
Extra Accessory
Metcon (No Measure)
3 sets
20 Fast Banded leg curls
No rest
6 Assisted explosive glute ham raise
Rest 60 sec
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