CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10 BB good mornings
10 Alternating box step ups
50 Single unders
B. Mobility
World greatest stretch
2 sets of 10-15 rep/side
https://www.youtube.com/watch?v=-CiWQ2IvY34
C. Specific
90 seconds bike or row (easy pace)
12 muscle cleans @30-40%
60 seconds bike or row (medium pace)
12 muscle cleans @30-40%
60 seconds (fast pace)
Metcon
A: Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
400m run
3 Jump over wall 48/40″
4/4 Single arm DB push press 1×70/50lbs
Extra Accessory
Metcon (No Measure)
5-4-3-2-1
Bird dog
Banded Dead bug
Hold every rep of both exercise for 3-5 seconds
Goal: Core stability
We use both these movements to increase core and posterior chain stability.
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