CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
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
3-5/leg Single Leg glute bridge + band around the knees
3 Squats @Asecending
Tempo 4.1.X.1
Strength
A: Back Squat (1 Rep Max)
Score: Best Squat
TC: 20mins
Scaling options
Beginner
*Try and have athletes test their squat, but realize that this might be limited by full ROM issues caused by strength &/or stability. If severely limited have this athlete complete the following:
5 x 2 reps @mod-heavy
The goal is to try and increase the athletes ROM with good technique under a mod-heavy load.
Intermediate
As written
COMP
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 13minutes
7 Devils press (50/35)
200 m run
7/5 Ring Muscle-ups
KG: 100/70
Score: Rounds + reps
Scaling options
Beginner
Amrap 13
7 Devils press (light weight)
200 m run
7 Ring Rows + 7 Box dips
Intermediate
Amrap 13
Devils press (mod weight)
200 m ruun
7/5 Box supported Ring Muscle-ups OR
7 CTB + 7 Ring dips
*Athletes can assist with bands if needed
COMP
Amrap 13
7 Devils press (70/45)
200 m run
7/5 Ring Muscle-ups
Extra Accessory
Metcon (Weight)
3 sets for quality
10 Hip Thrust @mod-heavy
10/side Clam raise
Rest 60 seconds
Goal: Glute strength-endurance
Hip thrust
– Knee, hips and shoulders are in line at the top.
– Push with the heels, not the toes