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
3 rounds
3 Tall box jumps
9 Dual russian KB swings
15 Banded good mornings
Then ramp up Deadlift
Metcon
A: Metcon (Weight)
5 rounds
400m medball Run (20/14)
30 sec rest
5 Deadlifts @ 70%
30 sec rest
5 Banded broad jumps
30 sec rest
Score: Weight used across each set
TC: 30 mins
Scaling options
Beginner
5 rounds
200m Run
30 sec rest
5 Deadlifts @ moderate
30 sec rest
5 Broad jumps or Box jumps
30 sec rest
COMP
sandbag run
Accessory
B: Metcon (No Measure)
Bulgarian Split Squat
3 x 10/leg
Rest 30 seconds between legs, 60 sec between sets
Tempo 3 sec eccentric + 1 sec at bottom of every rep
Cool down
Child’s pose + Walk outs
3 rounds
30sec Center
30sec Left side
30sec Right