CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 round
60sec Row/Bike/Ski
10 broad jumps
10 Good mornings
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
2 sets @30-50%
3 Tall box jumps
3 Tempo clean pull
3 Hang muscle clean
3 Tall power cleans
3 Tempo Power cleans
*Do this all before the box jump
Plyometry
A: Max Height Box Jump (Distance)
Max Height Box Jump
Score: Max Height in Inches
TC: 10mins
Scaling options
Beginner
Every 30 sec x 10 sets:
1 box jump @high
Intermediate & COMP
As written
Metcon
B1: Metcon (Weight)
CP Battery Test
8 min to find a max power clean for today
Rest 2 mins
B2: Metcon (AMRAP – Reps)
8 min AMRAP
Power cleans @ 90% of today’s max
Score:
1. Weight on the max
2. Reps @90%
TC: 18mins
Scaling options
Beginner & Intermediate & COMP
As written
Extra Accessory
Metcon (Weight)
Good morning from pins
3 x 12reps
Rest 60-90 seconds between sets
Goal: Post chain mass hypertrophy
Every rep must start with a dead start and finish with a controlled eccentric