CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 sets
100m jog or shuttle runs in the gym
12 In and out squats
8 Good mornings
B. Mobility
Lizard pose
30 seconds 2 sets each side
C. Activation
2 sets
6/6 RDL with reach, slow and controlled
6/6 Lunges
3 Pause back squat @ empty bar or light
Weightlifting
A: Back Squat
3 sets
3 reps @ 80%
Rest 1 min
6 reps @70%
Rest 1 min
12 reps @50%
Rest 2 mins
TC: 20mins
Score: Weight
Scaling options
Beginner
6 x 6 @moderate
Rest 2 mins
Intermediate
As Written
Perform
4 sets
3 reps @ 80%
Rest 1 min
6 reps @70%
Rest 1 min
12 reps @50%
Rest 2 mins
Metcon
Metcon (Time)
5 rounds
10 Power cleans 135/95 lbs
10 Burpees
KG: 60/43 KG
TC: 12 mins
Score: Time
Scaling options
Beginner
5 rounds @light
8 Power cleans
6-10 Burpees
Intermediate
5 rounds @95/65 lbs
10 Power cleans
8-10 burpees
Perform
@155/105 lbs
Extra Accessory
Metcon (Weight)
Hip thrust hold
3 x 60 seconds @ moderate to heavy
()
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