CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Ski
10 Russian KB swings
10 Rotating T spine squats
10/10 lunges
B. Mobility
PNF banded lat stretch
10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
3 sets
Row/Bike 5 cal Sprint
5 Pause front squats @ascending
Strength
A: Front Squat (7 x 3 @85%+)
Rest 60sec b/w sets
Score: Max weight
TC: 12mins
Scaling options
Beginner
7 x 3 @Moderate
Rest 60sec
Intermediate & COMP
As written
Metcon
B: Metcon (5 Rounds for reps)
5 sets
30 sec Heavy farmer’s carry
30 sec Power clean & Jerk 225/155 lbs
30 sec Box jump overs 24/20″ *Clear the box
30 sec Rest
Kg: 100/70
Score: Reps (every 4′ counts as one rep on the farmers carry)
TC: 10mins
Scaling options
Beginner
30 sec Moderate farmer’s carry
30 sec Power clean & Jerk @Moderate
30 sec PVC Jump overs
30 sec Rest
Intermediate
30 sec Heavy farmer’s carry
30 sec Power clean & Jerk @ 185/135 lbs
30 sec Box jump overs 24/20″
30 sec Rest
COMP
5 sets
30 sec Heavy farmer’s carry
rest 15
30 sec Heavy dynamic sled pull Or Fat bar cleans
rest 15
30 sec Box jump overs 24/20″ *Clear the box
rest 15
https://youtu.be/KJ-a6TRq3gQ
Extra Accessory
Metcon (No Measure)
100 Banded Hip Thrust @mod-heavy band
Hold the top for 5 seconds every 5 reps