CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
10/8 cal Row @increasing intensity
10 Hollow rocks
10 Scap pulls
B. Activation
3 sets @ascending
3 x 1 & 1/2 Strict press @light, mod, mod-heavy
10 Banded W-Y
C. Metcon prep
5 Dual DB Deadlifts
5 DB Hang cleans
5 Weighted sit-ups*
5 Cal Row/Bike @ sprint
Have athletes do a couple sets here to feel out the weight.
Weightlifting
a: Shoulder Press (3 rep max)
Murph athletes
5 x 3 @ across @ 6/10RPE
Focus on the Lat and OH stretching, using the press as a reference
Scaling options
Beginner, Intermediate, Perform
As Written
Metcon
B: Metcon (Time)
6 rounds for time
10 Hang clean (95/65)
15 medball abmat situps (20/14)
20/16 Cal Row/Bike
TC: 18 min
Score: Time
Scaling Options
Beginner
10 DB hang clean @ moderate x2
15 abmat situps
15/12 Cal Row/Bike
Intermediate
10hang clean @ moderate
15 Weighted abmat situps
20/16 Cal Row/Bike
Perform
ghd sit ups
Extra Accessory
Metcon (No Measure)
Prone angels
5 x 12 reps
*Use 5/2.5 lbs in each hand for extra load