CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Row 150m / 400m Bike
30 sec air squats
Row 150m / 400m Bike
30 sec Pause air squats
B. Mobility
Couch stretch
30 sec/side
C.. Activation
25’/25 Banded Monster Walk
8/8 lunges
12 Pause glute bridge
Weightlifting
A: Back Squat (5 x 2 @Ascending)
2 min rest between sets
TC: 15 mins
Score: Max Weight
Scaling options
Beginner & Intermediate
As Written
A: Back Squat (5 x 2 @Ascending)
2 min rest between sets
TC: 15 mins
Score: Max Weight
Scaling options
Beginner & Intermediate
As Written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
400 m run
40 Wall Balls 20/14 lbs
40 TTB
KG: 10/7KG
TC: 14 min
Score: Rounds + Reps
Scaling options
Beginner
200 m run
25 Wall Balls @Moderate
25 sit ups
Intermediate
400 m run
30 Wall Balls @20/14lbs
30 Toes to Eye Level
COMP
as written
Extra Accessory
Metcon (No Measure)
3 x 10/10 Quadruped unilateral hip extension
or
3 x 20 hip extension on GHD
()
You must be logged in to post a comment.