CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
-1min Row @ increasing intensity
-30s deep squat T spine rotations
-30s tall box jumps
B. Mobility
Rotating 90/90 Hip stretch
60sec
C. Activation
2 sets @empty bar
-7 Front rack elbow rotations
-7 Tempo Front Squats @4sec down
-14 Wall Balls
Strength
A: Front Squat
Every 90 sec for 12 minutes
3 Paused Front Squats * @70%
*1 second pause at bottom
Score: Weight used across each set
Scaling options
Beginner
3 Reps @ Build To Moderate
Intermediate & COMP
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
12 Cal Bike/Ski/Row
12 BB Thrusters 95/65#
12 Bar facing burpees
Score: rounds + reps
Scaling options
Beginner
8 Cal Bike/Ski/Row
8 BB Thrusters @light
8 Burpees
Intermediate
10 Cal Bike/Ski/Row
12 BB Thrusters @ 75/55#
10 Bar Facing Burpee
COMP
Every 3 minutes for 12 minutes
12 Cal Ski
12 BB Thruster @135/95 lbs
12 Burpee Box Jump over @ 24/20″
Extra Accessory
Metcon (No Measure)
4 rounds for quality
10 Barbell Hip Thrusts
30 sec/side Side plank
Goal: Post chain prehab
-This should not be heavy or challenging, make sure your reps are for quality and not exhaustion. This is a deload week.
You must be logged in to post a comment.