CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 sets
30 sec Bike/Row/Ski/100m Run
10 Wall Balls
30 sec double unders
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Activation
3 sets
25 ft Banded monster walk
8/8 lunges
2 Pause Back squat@ascending
Weightlifting
A: Back Squat (with 2sec pause at the bottom)
Paused Back Squat
Every 2 mins x 4 sets
2 rep @80%
Score: Weight
Scaling Options
Beginner
2 Reps @ Moderate-Heavy
Intermediate & COMP
As written
Metcon
B: Metcon (AMRAP – Rounds)
EMOM 15minutes
Min 1- 21 Wall balls 20/14 lbs
Min 2- 15 KB swings 70/53 lbs
Min 3- 200m Run or 250/200m Row
Scaling options
Beginner
Min 1- 12 Wall balls @Moderate
Min 2- 10 Russian @Light-Moderate
Min 3- 100m Run or 40 seconds row
Intermediate
Min 1- 15 Wall balls @20/14 lbs
Min 2- 15 KB swings @24/16 Kg
Min 3- 150m Run or 200/150m Row
COMP
As written
Extra Accessory
Metcon (No Measure)
Bench Sorenson Hold
Accumulate 3 minutes
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