CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Row 150m
25′ samson stretch lunges
Row 200m
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Specific
3 sets
8/8 single leg glute bridges
10 air squats
3 Broad jumps*
https://youtu.be/96hGhN9_7_s
Strength
400 m farmer carry (Time)
put weight in comments
Metcon
B: Metcon (AMRAP – Rounds and Reps)
Every 6 mins x 4 sets
AMRAP 2minutes
3,6,9,12,15…
Wall ball 20/14 lbs
Burpee to target
Rest 2 minutes
200m run, 225m Row, or 450m bike
KG: 10/8
Score: Total rounds + reps (one continued score)
TC: 24mins
Scaling options
Beginner
Every 6 mins x 4 sets
Amrap 2
3,6,9,12,15…
Wall ball @light
Burpee
Rest 2 minutes
150m Row
Intermediate & COMP
As written
Extra Accessory
Metcon (No Measure)
Elbow plank hold
3 x 60 sec
Add weight if possible
The goal here is to continue the core work but in an isometric way which again is great to reduce strain and intensity while still maintaining strength during our deload.
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