CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec Row @ increasing intensity
30s Glute Bridge March*
30s Dynamic monkey clap**
*https://youtu.be/WlUl-VfoDXo
**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
12 Banded Good Mornings
7 Tempo squats @0-0-X-0*
3 Jumping air squats as high as possible
Metcon
A: Metcon (Weight)
EMOM 20minutes
Min 1- 3 Speed Squats @55%
Min 2- 10/8 Cal Bike/Ski/Row @hard
Score: Weight
TC: 20 min
Scaling options
Beginner
Min 1- 3 Speed Squats @3 sec down + Light
Min 2- 8/6 Cal Bike/Ski/Row @hard
Intermediate
As Written
Perform
Min 1- 3 Speed Squats @50% + 25% bands
Min 2- 10/8 Cal Assault bike
Metcon
B: Metcon (Time)
For time
21-15-9
Deadlifts @225/155 lbs
100 Double unders after each set
KG: 100/70
Score: Time
TC: 10 mins
Scaling options
Beginner
21-15-9
Deadlifts @Moderate
Single unders *DU every 10 reps
Intermediate
21-15-9
Deadlifts @185/135 lbs
50 Double unders*
Perform
As written
Extra Accessory
Metcon (Weight)
10-9-8-7-6-5-4-3-2-1
Meadow row
Single arm Standing Landmine Press
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