CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60 seconds Row/Bike/Run/Ski @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
2 sets
15 Band Good Mornings
10 Alternating DB snatches
20-30 seconds hollow body hold
Weightlifting
A: Deadlift (10 x 3 @30% + bands)
TC: 15 min
Score: Weight
Scaling Options
Beginner
Deadlift (No Bands) @ light to moderate
7-10×3
Intermediate
As Written
Perform
N/A
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
16 Wall Balls 20/14 lbs
16 DB Snatch 1×50/35lbs
48 DU
KG: 22.5/15 KG
Score: Rounds and reps
Scaling Options
Beginner
16 Wallballs @ 14/10
16 DB Snatch @ 25/15lbs
40-60 single unders
Intermediate
10-16 Wall Balls @ 20/14
16 @ 35/25lbs
24-48 DU
Perform
N/A
Extra Accessory
Metcon (Weight)
Sled Pull
5 x 25’ @ HEAVY
If you do not have a sled to push you can sub with any strong man style carry
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