CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rounds
30 sec Forward lunges
30 sec in and out squats
B. Specific
-5 Tall muscle clean
-5 tempo power clean
-5 power clean
-5 Tempo squat clean
B Specific (Continued)
-5 Jerk dip
-5 Push press
-5 Jerk
Then
Ramp up to 65-70%
Weightlifting
A: Clean and Jerk (Power Clean & Jerk
1 RM)
TC: 12 min
Score: Weight
Scaling Options
Beginner
6 x 2 power cleans + 1 jerk
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
6 rounds for time
10 Thrusters 75/55lbs
5 C2B Pull ups
Rest 2 minutes
6 rounds for time
10 Front squats 75/55lbs
5 pull ups
TC: 17 minutes
Score: Total time, subtract the 2 minutes rest
Scaling Options
Beginne r
4 rounds
8 Thrusters @45/35 lbs
5 Jumping Pull ups
—
4 rounds
10 Front Squats @45/35 lbs
5 Jumping Pull ups
Intermediate
10 Thrusters @95/65 lbs
5 Pull ups
—
12-15 Front Squats @75/55 lbs
5 Pull ups
Perform
N/A
Extra Accessory
Core (Checkmark)
Tabata Hollow body rock