CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 Rounds
30 seconds Row/Bike/Run/Ski @Easy
20 Alternating 90/90 hip rotations*
10-15 Jumping air squats
*https://youtu.be/qq_Z7sAmVrA?t=10
B. Specific
3 sets
4 Back squat: ramp up
10 lunges
10 kipping swings or 5 rings to hips
Strength
A: Back Squat (4 x 8 @ 72%)
Rest 3 mins between sets
Score: Weight used across each set
TC: 15 mins
Scaling options
Beginner
Back squat
3 x 8 @ Moderate
Intermediate
As written
COMP
Front squat + Back squat
5 x 3 + 6 @ 85% of FS
Metcon
B: Metcon (Time)
3 rounds for time
10 Hang clean 165/115lbs
10 Ring muscle ups
20 Wall balls 20/14lbs
KG: 10/8
Score: Time
TC: 20mins
Scaling options
Beginner
3 rounds
15 Hang cleans @Moderate
10 Ring Rows
10 Feet Supported Ring Dips
15 Wall balls @20/14 lbs
Intermediate
3 rounds
10 Hang clean @135/95 lbs
10 C2B + 10 Ring dips
20 Wall balls @20/14 lbs
COMP
3 rounds
10 Hang clean @205/145 lbs
10 Ring muscle ups
30 Wall balls @30/20 lbs
Extra Accessory
Metcon (Weight)
Poliquin Step-ups
3 x 8 @ As heavy as possible
3 seconds eccentric for every rep
Goal: Quad strength
– Toes are pointed out by 15-20°
– Try to keep the heel off the DB. This one is there to maintain stability.
()
You must be logged in to post a comment.