CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Row 45 seconds
25′ samson stretch lunges
Row 30 seconds
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Specific
3 sets
6/6 Bodyweight bulgarian split squats
4/4 single leg glute bridges
1 Back squat @ascending
Strength
A: Back Squat (5 x 1+1+1)
Cluster sets
5 x 1-1-1 @Ascending
20sec rest between each rep
3min rest between sets
Rack your bar between reps
Score: Heaviest set
TC: 15mins
Scaling options
Beginner
Back Squat
5 x 3 @mod-heavy
3min rest between sets
Intermediate & COMP
As written
Metcon
B: Metcon (Time)
For time
60 TTB
40 DB Hang clean 1×50/35lbs (right side)
60 Box Jumps 24/20″
40 DB Hang clean 1×50/35lbs (left side)
60 Alternating Pistols
Score: Time
TC: 22 mins
KG: 22.5/15
Scaling options
Beginner
For time
40 V-Ups
40 DB Hang clean @35/25 lbs (right side)
60 Box Jumps @24/20″
40 DB Hang clean @35/25 lbs (left side)
40 Heel Lock Pistol
https://youtu.be/RldhUF8Ezu0
Intermediate
40 TTB
40 DB Hang clean @50/35 lbs (right side)
60 Box Jumps @24/20″
40 DB Hang clean @50/35 lbs (left side)
40 Alternating Pistols
COMP
For time
60 GHD sit ups
40 DB Hang clean @70/50 lbs (right side)
60 Box Jumps @30/24″
40 DB Hang clean @70/50 lbs (left side)
80 Alternating Pistols
Extra Accessory
Metcon (Weight)
3 sets
6/6 Front Rack Bulgarian Split squats @light +
Goal: Lower body strength + power