CrossFit Illuminati – CrossFit
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
Scaling Options
Beginner
Box jump
6 x 6
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
Scaling options
Beginner
hanging knee raises
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.