CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
100 m run
25′ samson stretch lunges
200 m run
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Specific
2 sets
12 lunges
8/8 single leg glute bridges
5 Tempo squats @ascending + 3sec down
Strength
A: Back Squat
5 @65%
5 @75%
Max reps @85%
Score: Weight used across each set
TC: 10mins
Scaling options
Beginner
3×5 @3 sec down
Rest 2mins
Intermediate
As written
COMP
As written
Metcon
B: Metcon (Time)
Partition the work as you wish
For time
150 Wall Balls 20/14 lbs
75 CTB
Score: Time
TC: 20mins
Score: Time
TC: 20mins
Scaling options
Beginner
Amrap 20 mins
10 Wall balls @light
5 Ring rows
Intermediate
Partition the work as needed
For time
100 Wall Balls @20/14 lbs
50-75 Pull-ups
Forced rest every 3 minutes
COMP
As written
Extra Accessory
Metcon (Weight)
12-9-6
Bent over DB Rows
Toes touches
This piece is for quality. No rest between exercises and sets, but make sure you perform full range of motion on the rows and you feel good contractions on the toe touches.
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