CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60 seconds Row/Bike/Run @Easy
10 /10 Single Leg Glute Bridge
30 Seconds Elbow Plank
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
3 Tall box jumps
9 Dual russian KB swings
15 Banded good mornings
Strength
A: Deadlift (Build to a heavy 5reps)
Score: Heaviest weight used
TC: 10mins
Scaling options
Beginner
5×5 @3 sec down
Intermediate
As written
Metcon
B: Metcon (5 Rounds for reps)
5 rounds for reps
1 min Sumo deadlift high-pulls 75/55lbs
1 min Single arm Overhead KB lunges 24/16Kg
1 min KB swings 24/16Kg
1 min Push press 75/55lbs
KG: 35/25
Score: Total reps
TC: 20mins
Scaling options
Beginner
5 rounds for reps
1min Sumo deadlift high-pulls @Light
1min Single arm suitcase lunges @light
1min Russian KB swings @mod-light
1 min Push press @light
Intermediate
5 rounds for reps
1min Sumo deadlift high-pulls @24/16Kg- KB
1min Single arm Front rack KB lunges @24/16Kg
1min KB swings @16Kg
1 min Push press @65/45 lbs
Extra Accessory
Metcon (No Measure)
Side lying clam raise
3 x 12
Rest 30 seconds between sides and sets
Glute strengthening
Hold 2 sec at peak contraction
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