CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec Row @ increasing intensity
30s W-band pull apart
30s Dynamic monkey clap
https://youtube.com/shorts/7z0xaoABxS4?feature=share
B. Mobility
90/90 Hip stretch
30s/side
https://youtu.be/k5KAC5T2Roo
C. Specific
2 sets
12/12 Banded monster walks
7 Speed squats
3 Jump Squats
Then ramp up squat to 90%
Weightlifting
A: Back Squat
EMOM 12minutes
Min 1: 1 rep @ 90%
Min 2: 3 reps @60%
Min 3: 5 reps @40%
Scaling options
Beginner
Tempo Back Squat
3-5 @ Light
Tempo 3 seconds down
Intermediate
As Written
Perform
EMOM 12
Min 1: 1 rep @ 90%
Min 2: 3 reps @75%
Min 3: 5 reps @60%
Metcon
B: Metcon (Time)
3 rounds
20 Thrusters 75/55lbs
200m Run*
1min rest
* 200m in 50m shuttles
(run out 50m and back twice)
KG:35/25 KG
TC: 15 min
Score: Time
Scaling options
Beginner
3 rounds
15 Thrusters @Light
100m run
Intermediate
As Written @65/45
Perform
3 rounds
10 Thrusters @135/95 lbs
10 x 50′ Shuttle run*
Rest 1:1
3 rounds
15 Thrusters @95/65 lbs
10 x 50′ Shuttle run*
Extra Accessory
Metcon (Weight)
Explosive landmine rotations
5 x 3/3
If athletes haven’t done many landmine rotations, have them perform these for control and not speed.
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