CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 sets
40 sec row/bike
6 Banded OHS
https://youtu.be/C7hUzFCbIIY
40 sec row/bike
3/3 Windmills @ light DB
B. Mobility
PNF Couch stretch
45 seconds each side
C. Specific
3 sets
10 back squats @ ascending weight
10/10 single leg glute bridge
Weightlifting
A: Back Squat (4×10 @65%)
Score: Weight used across each set
TC: 18 mins
Scaling options
Beginner
Back squat
4 x 10 @ Moderate
Intermediate
As written
COMP
Front squat + Back squat
5 x 5 + 10 @ 75% of FS
Metcon
B: Metcon (Time)
2 rounds for time
20 Alternating DB Snatch 1×50/35lbs
10 DB facing burpees
20 DB OH Squat 1×50/35lbs
10 DB facing burpees
50′ Single DB OH Walking lunges 1×50/35lbs
10 DB facing burpees
KG: 22.5/15
Score: Time
TC: 15mins
Scaling options
Beginner
2 rounds
16 Alternating DB Snatch @1×25/15 lbs
8 burpees
16 DB Goblet Squats @1×25/15 lbs
8 burpees
50′ Single DB Goblet Walking lunge @ 25/15 or unweighted
8 burpees
Intermediate
1×35/25 lb DB
COMP
1×100/70 lb DB (10 reps)
Extra Accessory
Metcon (No Measure)
3 sets
12 Banded T
30 secGHD hip ext + W hold @parallel
Goal: Posterior Chain Strength