CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Air squats
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded Y pulls
30sec Row/Bike/Run/Ski @ Hard
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
1 set
10/10 Banded monster walks
10 Med ball glute bridge abductions*
10 Back squats @ 3sec down
*https://youtu.be/liDHAlcZX-Y
Weightlifting
A: Metcon (Weight)
5 sets
3 Paused Back Squats* @Heavy
10 Cal Assault Bike Sprint
Rest 2 minutes
*2 sec pause @just above parallel on the way down
Score: Weight on the squat
TC: 20mins
Scaling options
Beginner
5 sets
3 Back Squats @Heavy + 3sec down
6-8 Cal Assault Bike Sprint
Rest 2 minutes
Intermediate
As written
COMP
5 sets
3 Paused Box Squats*
Rest 20 sec
100m Sled push Sprint
Rest 2-3 minutes
*2 sec pause just before touching the box
Metcon
B: Metcon (4 Rounds for reps)
4 rounds of
2minutes max reps Squat Clean 225/155lbs
Rest 1 between each amrap
KG: 100/70
Score: Total reps
TC: 11mins
Scaling options
Beginner
4 x Amrap 2
Max Squat Clean @Heavy
Rest 1 between each amrap
Intermediate
4 x Amrap 2
Max Squat Clean @185/125
Rest 1 between each amrap
COMP
4 x Amrap 3
Max Squat Clean @245/165
Rest 2 between each amrap
Extra Accessory
Metcon (No Measure)
Good morning
3 x 10 @RPE 8/10
Rest 60 seconds between sets
Goal: Post chain strengthening
As you perform the movement, think about moving the hips back rather than moving the shoulders forward
Every rep must look good, spine remaining neutral.
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