CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
30sec Easy Row or Bike
30sec Scorpions
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike
B. Mobility
B1. Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
B2. Banded PNF lat stretch
30 sec per side
Weightlifting
A: The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
TC: 30 min (10 min per movement)
Score: Total Weight
Scaling Options
Beginner
Back Squat 3-3-3
Shoulder Press 3-3-3
Deadlift 2-2-2
@Heavy
Intermediate & Perform
As Written
Metcon
Extra
B: Metcon (Time)
21-18-15-12
Calorie machine
Burpees
Scaling Options
Beginner
15-12-9-6
Intermediate
As written
Extra Accessory
Metcon (No Measure)
5 x 10/10 RNT single leg deadlift