CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Amrap 4
Bike/Ski/Row 30 seconds
5 burpees
10 alternating cossack squats
B. Mobillity
banded monster walk
banded side steps
Elevated Banded ankle rocks
2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds
https://www.youtube.com/watch?v=ILSbK8RnGdI
Pigeon Stretch
C. Activation
1. 2 x 4 Light front squats with toes elevated:
https://youtu.be/BI9UgbIpVjM
2. Ramp up
Strength
A: Front Squat (Work up to a 4 RM)
Score: Max weight
TC: 15 mins
Scaling options
Beginner
Build to Heavy 4
Intermediate & COMP
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 mins
40 Double unders
8 Thrusters 115/75 lbs
8 Bar facing Burpees
Kg: 60/40
Score: Rounds + reps
Scaling options
Beginner
40 Single Unders
6 Thrusters @ Moderate lbs
6 Burpees
Intermediate
20 Double unders or 40 Single Unders
8 Thrusters @ 95/65 lbs
8 Bar facing Burpees
COMP
AMRAP 15 mins
15/12 Cal row
8 Thrusters @ 135/95 lbs
8 Bar facing Burpees
Extra Accessory
Metcon (No Measure)
3 sets
8 Glute ham raise
Rest 60 sec
60 sec Wall sit
Rest 60 sec
Goal: Reinforcing Leg strength
Wall sit Keep your entire back on the wall, if you must take a break mid set don’t be afraid to take one, but take a short one, and only when you must.