CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (1:30)
30 seconds Jumping Jacks
30 Seconds Mountain climbers
30 seconds In and Out squats
B. SPECIFIC (15-20:00)
TTB
5 Beat Swings
5 Swinging knee / Leg Raises
5 TTB / Swinging Leg raises / Knee raises / Abmat situps
—-
Pull ups
5 Kip Swings
5 Half pull ups (focus on push away)
5 Kipping Pull ups / Jumping pull ups / Ring Rows
—-
Hang Power Clean
(Focus on arm movement)
5 Standing to hang
5 Hang muscle clean
5 Hang power clean
—-
Front Squat
(focus on torso position & Upper body)
5 Front Squats (clean grip)
—
Thrusters
(focus on front rack & transfer to press)
5 Thrusters in singles
5 Cycling thrusters
—
Ramp up weight for workout
()
METCON (3 Rounds for time)
On a continuously running clock
On the 0:00
1-2-3-4-5-6-7-8-9-10
Pull ups
Front Squat @ 95/65 lbs
On the 10:00
21-15-9
TTB
Hang Power Cleans @ 95/65 lbs
On the 20:00
3 rounds
10 Bar Facing burpees
10 Thrusters @ 95/65 lbs
Score: Time on each section
TC: 30mins
KG: 43/30
Scaling options
Beginners
1-2-3-4-5-6-7-8
Ring Rows
Front Squat @45/35lbs
On the 10:00
15-12-9
Abmat Situps
Hang Power Cleans @ 45/35lbs
On the 20:00
3 rounds
7 Bar Facing burpee step overs
7 Thrusters @ 45/35 lbs
Intermediate
Barbell @ 75/55lbs
Jumping Pull ups
Swinging Leg Raises
ACCESSORY / EXTRA (Checkmark)
3 sets
12 Toe elevated RDL @ mod- light
20 Band pull aparts
Post Chain health