CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
200 m run
2 rnds
10 Wide stance inchworm push ups
10 KB SDLHP
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
2 sets
2 Deadlift lift offs
2 Tempo deadlifts (tempo in descent)
6 Wide stance glute bridges (on heels)
Weightlifting
A: Deadlift
5 sets
4 Deadlift @ 75% + 4sec down
12 Dual russian KB swings @mod
Rest 2-3 minutes
TC: 18 min
Score:Weight
Scaling Options
Beginner
5 sets
4 Deadlift @ Moderate + Controlled Descent
12 Russian kb swings @ unbroken
Intermediate
5 sets
4 Deadlift @ 75% + 4 sec down
12 Dual russian kb swings
Perform
5 sets
4 Deadlift @ 75% + 4 sec down
12 Dual russian kb swings
24 Banded hamstring curls
Metcon
B: Metcon (Time)
For Time
6-9-12-15-21
Burpee to target @6/4″
SDLHP 95/65 lbs
TC: 12 min
Score: Time
Scaling Options
Beginner
Lower reps and load as needed
Intermediate
SDLHP 75/55lbs
Perform
6-9-12-15-21
Burpee to target @6″
D-ball over shoulder 100/80lbs
Extra Accessory
Metcon (No Measure)
3 sets
15 Banded pull throughs
10 Plank walk outs