CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60 sec Row/Bike
30 sec Wall ball
30 sec Rack position stretch
https://youtu.be/Wx9lG1VTf-Q?t=346
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
4/4 Single leg glute bridge
4 x 1&1/4 Front squats
4 Box jumps
Strength
A: Front Squat (1 rep, 10 second front rack hold, 1 rep)
Build to a max unbroken
1 rep + 10 sec Rack hold + 1 rep
Score: Max weight
TC: 10mins
Scaling options
Beginner
Front squat
Build to a heavy 3 rep
Intermediate & COMP
As written
Metcon
B: Metcon (4 Rounds for time)
Every 6 mins x 4 sets
3 rounds
1 Legless rope climb
3 Clean & Jerk 225/155 lbs
5 Ring muscle ups
KG: 100/70
Score: Time of each set
TC: 24mins
Rope modifications:
3 Strict chin ups
Scaling options
Beginner
Every 6 mins x 4 sets
3 rounds
1 Floor rope climb
3 Clean & Jerk @heavy
5 Floor supported ring dips OR Bench dips
Intermediate
Every 6 mins x 4 sets
3 rounds
1 Rope climb
3 Clean & Jerk @185/135 lbs
1-3 Ring muscle ups or Box transition muscle ups
COMP
As written
Extra Accessory
Metcon (No Measure)
Banded good morning
3 x 12
Rest 60-90 seconds between sets
Goal: Posterior chain muscle activation
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