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. Mobility
Dynamic hip to lat slide stretch
10 reps/side
Hold each end range for 1-2 seconds
https://youtu.be/kvU7yo68RtU
C. Specific
2 sets
10/10 single leg banded abduction*
10 single leg glute bridge
5 jumping squat
https://youtu.be/PKK0Ar8gvK8
Weightlifting
A: Back Squat (3 x 5 @82%)
Rest 3 mins between sets
TC: 12 min
Score: Weight
Scaling Option
Beginner
3 x 5 @moderate-heavy
Intermediate
As written
Perform
Work up to a heavy 2 rep Back squat
with 3 seconds pause at the bottom
Metcon
Metcon (No Measure)
5 sets
40 sec on / 20 sec off
Face up Flutter kicks
Sky touches
Alternating unilateral V-ups
B: Metcon (Time)
8 Rounds for time
200m Run
10 Front squats (95/65)
KG: 22.5/15 KG
TC: 16 min
Score: Time
Scaling Options
Beginner
100m Run
8 Front squats
Intermediate
2000m Run
8 Front squats
Perform
8 Rounds
200m Run
10 DB Thrusters @2×50/35