CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec Row
30sec Rotating scorpions
30sec Full squat T spine rotations
B. Mobility
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch?v=ILSbK8RnGd
C. Specific
2 sets
3 Back squats @1 1/4 + ascending
10 Broad jumps
3 Pause* wall balls @As high as possible
*Pause in the bottom
Metcon
A: Metcon (Weight)
EMOM 30minutes
1- 2 Back Squats @75-80%
2- 4 High box Jumps 32/26″+
3- 12 Hip thrusts @ heavy
Score: Back Squat Weight
TC: 30 min
Scaling options
Beginner
EMOM x 12
1- 3 Back Squats @Moderate + 3 sec down
2- 4 High box Jumps
3- 8 Unweighted glute bridges
Intermediate
As written
Extra Accessory
Metcon (No Measure)
Tempo Pistols Squat
Accumulate 30 reps/leg
Tempo: 3-1-X-0
Progression:
Pistol to riser https://youtu.be/6gYa6sdCTCk
Pistol on riser https://youtu.be/vCYxJhwbJEo
Heel Lock Pistol https://youtu.be/uNS5lma99Q0
Pistol to Band in J Hooks https://youtu.be/ctu2K33Gxlg