Monday, May 23rd 2022

CrossFit Illuminati – CrossFit

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Warm-up (No Measure)

A. General

60sec Row/Bike/Ski

7/7 Single leg RDL with empty bar

10 Good Mornings with empty bar

B. Mobility

PNF banded lat stretch

2 sets of 10 reps/arm

https://youtu.be/ta8ahNHeLnY

C. Specific

2-3 sets

8 beat swings (TTB in later rounds)

6 forward hops: https://youtu.be/w8z-9PCmGjQ

2 Vertical jumps

Plyometrics

A: Metcon (Distance)

Jumps over hurdles @30/24″+

6×6
Score: Max height

TC: 6mins

Intermediate & Perform

As written

Metcon

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 mins

2,4,6,8,10… TTB

15/12 Cal Row or Ski, 10/8 bike or 100 m run
TC: 15 min

Score: Rounds and Reps

Intermediate

TT Eye level

Extra Accessory

Metcon (Weight)

3-5 sets

8 RDL @ moderate weight

8 Band Face pulls*

* Band @ ankle level
Goal

Posterior chain strength

This is a postural piece, focused on maintaining perfect form, controlling the descent of the RDL until you hit your ideal ROM.

Band face pulls: keep shoulders low and focus on shoulder blade retraction.