CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
30sec Bike/Row/Run
10 glute bridge floor presses
B. Mobility
Push-up plank to shoulder extension on parallette or boxes
10 repetitions
https://www.youtube.com/watch?v=FBqJU7k6-w8
C. Specific
3 rounds to progress loading in the following:
-Yoke carry
-Farmers Carry
-Sled push
*Coaches:
The warm-up is a great time to assess and correct the below POP’s with your athletes in detail.
Metcon
A1: Metcon (3 Rounds for weight)
EMOM 32minutes
50′ Yoke carry @mod
50′ Farmer Carry @mod
50′ Sled push @mod
50′ Burpee broad jump
Score: 3 separate scores for the separate total loads used on each movement across all sets.
Scaling options
50′ Yoke carry @mod
-30sec or 50ft heavy object hold (hug, zercher, front rack, back rack)
50′ Farmer Carry @mod
-30sec moderate object grip in place lunges or 50ft object farmers carry
50′ Sled push @mod
-30sec KB goblet squats or jumping air squats
-50ft object push
A2: Metcon (No Measure)
Alternative option:
EMOM 32minutes
30sec Barbell rack rack hold @mod
30sec Farmer Carry Lunges @moderate
30sec Assault bike OR KB goblet squats @24-16KG*
30sec Burpee broad jump (in place)
Extra Accessory
Metcon (No Measure)
Cool down 3-4 minutes on bike or rower
Lower Body Flow