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
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
https://www.youtube.com/watch?v=99pb0NnE4Kw
C. Activation
2 sets
6/6 lunges
8 glute bridge + 2-3 sec pause
5 Tempo squats @ascending + 3sec down
Strength
A: Back Squat
EMOM 8minutes
1 Back Squat @80-85%
Score: Weight across
Scaling options
Beginner
@Moderate-Heavy
Intermediate & COMP
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 16minutes
12/10 Cal Row/bike/ski
12 Deadlifts 255/165 lbs
12 Bar facing Burpees
Kg: 120/80
Score: Rounds + reps
RX*: Deadlift @ 275/185 lbs
Scaling options
Beginner
10/8 Cal Row
9 Deadlifts @ Moderate-Heavy
8 Burpees
Intermediate
12/10 Cal Row
12 Deadlifts @ 225/135 lbs
10 Bar facing Burpees
COMP
Every 2 mins x 8
12/10 Cal Row
12 Deadlifts @ 275/185 lbs
In the remaining time of the EMOM, perform bar facing burpees. Goal is to hit more or less 10 reps
Extra Accessory
Metcon (Weight)
5 sets
8 DB bench press @2xHeavy
20 seconds Hold support position on rings
Rest as needed between sets
Goal: Upper push pull strength