CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Ski
7 Pause Frankenstine Squats @empty bar
10 Rotating T spine squats
https://youtu.be/24wGaES-8y8?t=73
B. Mobility
Rotating Hip 90/90
2x
30sec on/ 10sec off
C. Specific
3 sets
4 Front squat 1 & 1/4: ramp up
4/4 Deficit split squat: https://youtu.be/bQj6jyGC-Pg
Weightlifting
A: Front Squat (Front Squat 1&1/4)
3 x 5 @75%
TC: 10 min
Score: Weight
Scaling Options
Beginner
2 second Pause Front Squat @ weight across
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
For time
200 m run before each set
18-15-12-9-6 Hang power clean 135/95lbs
Rest 30 second after each set
Extra Accessory
Metcon (Weight)
Good morning
3 x 8 @RPE 8/10, perfect form
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