CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
EMOM 4 mins:
Min 1- 3 Scap pulls + 3-5 Beat swings + 7 banded straight arm lat pulldown
Min 2: Row/Bike/Ski/Run
B. Mobility
Dynamic hip to lat slide stretch
10 reps/side
https://youtu.be/kvU7yo68RtU
C. Specific
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
https://www.youtube.com/watch?v=ShvTpCsgTiw
Weightlifting
A: Back Squat (4 x 1, 4 x 3)
Don’t exceed your 1RM
TC: 10-15 min
Score: Heaviest Weight
Scaling options
Beginner
4 x 1 @ Heavy
4 x 3 @Moderate
Intermediate & Perform
As Written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
3 Burpee box jump overs 24/20″
6 Power cleans (95/65)
9 Cal Row
TC:20 min
Score: Rounds and Reps
Scaling Options
Beginner
3 Burpees
6 Power cleans @ moderate
9 Cal Row
Intermediate
3 Burpee box jump overs 24/20″
6 Power cleans @ light
9 Cal Row
Perform
3 Burpee box jump overs 24/20″
6 Power cleans (155/105)
9 Cal Row
Extra Accessory
Metcon (No Measure)
3 sets
10/10 Russian twists
12 Alternating Plank bird dogs