CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 min Row/Bike/Ski/Run
At the top of each min: 3-5 burpees
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Activation
3 sets
3 Deadlifts @ascending
Pistol progression
TTB progression
Pistol Progression
Heel lock: https://youtu.be/RldhUF8Ezu0
Band assisted: https://youtu.be/ctu2K33Gxlg
Counter weight: https://youtu.be/odGxYBD3n6A
Heel elevated: https://youtu.be/YSNnLjvT95w
TTB progression
Beat Swings
Beat swings + leg drive (toes to wherever)
TTB Timing Drill https://youtu.be/O9y2LxpcdRg
Metcon
A: Metcon (Time)
For time
2-4-6-8-10 Deadlifts 315/225 lbs
12-14-16-18-20 Alternating Pistols
12-14-16-18-20 TTB
KG: 145/100kg
TC: 20 mins
Score: Time
Scaling options
Beginner:
For time
1-2-3-4-5 Deadlifts @ Heavy
12-14-16-18-20 Russian step up
8-10-12-14-16 V Ups
Intermediate
For time
2-4-6-8-10 Deadlifts @ 315/225 lbs
8-10-12-14-16 Alternating Heel Lock Pistols
6-8-10-12-14 TTB
COMP
Amrap 12
6 Deadlift @ 315/225 lbs
10 Alternating Pistols
12 TTB
A2: Metcon (Time)
Team Version
2 person teams
Workout Listed Above
Alternate Movements, but each partner completes every rep
P1: 2 DL
P2: 2 DL
P1: 12 Alternating pistols
P2: 12 Alternating pistols
P1: 12 TTB
P2: 12 TTB
…
Extra Accessory
Metcon (4 Rounds for time)
Cal Assault bike Sprints
4 x 20 Cal @RPE 9/10
Rest 90 sec b/w sets
Aim for consistency throughout the 4 sets
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