CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30sec Row/Bike/Run @hard
6/6 Cossack Squats
10 Rotating T spine squats
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
3 Front squats @1 1/4 + ascending
10 Broad jumps
3 Pause* wall balls @As high as possible
*Pause in the bottom
Weightlifting
A: Front Squat (Build to a 3RM)
Score: Max weight
TC: 10mins
Scaling options
Beginner, Intermediate, & COMP:
As written
Metcon
B: Metcon (6 Rounds for time)
Every 4 minutes for 24 minutes
200 m run
15 Wall Ball 20/14 lbs
15 Pull-Ups
Score: Time of each set
Scaling options
Beginner
Every 4 minutes for 24 minutes
100-200 m run
15 Wall Ball @light lbs
15 Ring rows
Intermediate
Every 4 minutes for 24 minutes
200 m run
10-15 Wall Ball @20/14 lbs
8 Pull-ups
COMP
Every 4 minutes for 24 minutes
15 Cal Echo Bike
15 Wall Ball @30/20 lbs
15 CTB
Extra Accessory
Metcon (No Measure)
Copenhagen plank
EMOM 8minutes
Odd: 20-30 sec right side
Even: 20-30 sec left side
Goal: Increase leg adduction strength