CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded good mornings
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded pull aparts
30sec Row/Bike/Run/Ski @ 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. Activation
3 sets
3 Tall box jumps
8/8 lunges
9 Dual Russian KB swings
Then, build up deadlift
D. Metcon Prep
2 sets
10 KB swings
5 Pause wall ball
Weightlifting
A: Metcon (Weight)
2mins of
Max Deadlift @
185/135 OR 225/155 OR 275/185 lbs
If athletes are doing the open, they should do:
concentric deadlifts @70%
1 rep every 20 sec for 2mins
TC: 2 min
Score: Volume = total reps x load
Scaling options
Beginner:
1 Deadlift every 15 seconds @ Moderate-Heavy
Intermediate:
As Written
Metcon
B: Metcon (Time)
For time
80 KB Swings 24/16 Kg
60 Wall balls 20/14lbs
60 KB Swings 24/16 Kg
40 Wall balls 20/14lbs
KG: 10/7
TC: 20 mins
Score: Time
Scaling options
Beginner:
60 Russian KB Swings @Moderate
40 Wall balls @Moderate
40 Russian KB Swings @Moderate
20 Wall balls @Moderate
Intermediate:
80 KB Swings @16/9 Kg
60 Wall balls @20/14lbs
60 KB Swings @16/9 Kg
40 Wall balls @20/14lbs
Cool down
3-4 minutes on bike or rower
+
Lower Body Flow