CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
100 m run
25′ samson stretch lunges
100 m run
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
B. Mobility
90/90 hip rotations
12 rotations (6/6)
https://youtu.be/dMsXx_Qqpj0
C. Specific
3 sets
5/5 lunges
8/8 single leg glute bridges
1 Back squat + 5 Sec hold + 1 Back squat @Ascending
Weightlifting
A: Back Squat (4x 1+1)
Back squat
4 unbroken sets
5 seconds Back rack hold + 1 back squat
5 seconds Back rack hold + 1 back squat
1 rep @85-90%+
Rest 2 mins between sets
Score: Weight used across each set
TC: 10mins
Beginner
4 x 3 Tempo squats @3.0.X.5 + Heavy
Metcon
B: Metcon (5 Rounds for time)
Every 4 minutes for 20 minutes
15 HSPU
5 Front Squats @75%
Score: Time of each round
Scaling options
Beginner
Every 4 minutes for 20 minutes
15 Push-ups
5 Rack Front Squats @Heavy
Intermediate
Every 4 minutes for 20 minutes
15 Piked HSPU
5 Front Squats @75%
COMP
1 roundn every 4 minutes for 20 minutes
15 Deficit HSPU @6/4”
5 Front Squats
Men weights: 185-205-225-245-265
Women weights: 115-125-135-145-155
Extra Accessory
Metcon (Weight)
4 rounds for quality
100′ farmers carry
10 Hip extension on GHD
Rest 30 seconds