CrossFit Illuminati – CrossFit

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Warm up (No Measure)

A. GENERAL (5:00)

30 Jumping Jacks

25′ Inch Worm walk

25′ Crab Walk (forward)

25′ Bear Crawl

25′ Crab walk (reverse)

B. MOBILITY / ACTIVATION (2:00)

Banded Lat Stretch

30-45s/side

C. SPECIFIC (6:00)

Ramp up Shoulder press in 3-4 sets

C2. SPECIFIC (10:00)

Squat Clean progression (3-5 reps per drill)

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Tempo Clean Deadlift

Tempo Power Clean (pause at power position)

Tempo Squat Clean (pause at power position)

Squat Clean

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Ramp up Cleans

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Shoulder Press (Every 90 seconds for 5 sets
2 @ 70%)

Score: Weight

TC: 7:30

KG: N/A

Intermediate

As written

METCON (4 Rounds for weight)

4 sets of 2 minutes on, 1 minute off

5 Squat Cleans @ 60-70%

Max rep T2B
Score: Weight on Cleans

TC: 12 minutes

KG: N/A

Intermediate

partial range of motion T2B

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ACCESSORY / EXTRA (Checkmark)

Bird dog + row

3 x 10/side

Rest 30-45 seconds between sets
Core stability

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