CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Partner Warm-Up
With a Med Ball
10/8 cal/person @mod
10 Swing passes
10 plank passes (face to face)
10 Lunges passes
10 Rotational passes (side to side)
10 Wall Ball passes
10/8 cal/person @hard
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. Specific
2 sets
2 Over Unders
4 Renegade rows
6 DB Hang cleans
25″ Front rack lunge
Metcon
A: Metcon (Time)
For time
Buy in
150′ DB Front rack walking lunge
10 rounds
6 Over unders @30/24″
8 DB Renegade rows
10 Dual DB Hang cleans
Buy out
150′ DB Front rack walking lunge
DB: 2×50/35 lbs
KG: 22.5/15 KG
TC: 30 min
Score: Time
Scaling options
Beginner
150′ walking lunge
5-7 rounds
6 Over unders @Moderate
8 DB Renegade rows
10 Dual DB Hang cleans
150′ walking lunge
DB @2xModerate
Intermediate
As Written
DB 2×35/20 lbs
Perform
100 Cal Echo Bike
5 rounds
5 Box jumps @36/30″
10 Thrusters @155/105 lbs
15 Hang cleans @155/105 lbs
100 Cal Echo bike
Extra Accessory
Metcon (Time)
Accumulate
1 min in an L-sit
3 mins in a Sandbag bear hug
5 mins in an elbow plank
Partition as you wish
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