CrossFit Illuminati – CrossFit
Warm-up
A. General
10 Air Squats
5/5 Lunge & Reach
15sec Dead Hang
10/10 High Knees
10/10 Butt Kickers
5 Reverse Inchworm
10 Ring Rows
B. Mobility
T-spine rotations
1:30
C1. Specific Strength
@ empty barbell
10 Back Rack Elbow Rotations
5 Good Mornings
5 Front Squats (3sec pause in bottom)
5 Muscle Cleans
5 Squat Cleans
-then-
@ light loading
3-5 Slow Pull TnG Squat Cleans, 5 sec pull to mid thigh, accelerate from there
C2. Specific Metcon
After selecting movements, run through a quick progression as provided by the coach.
-then-
EMOMx2: 30sec of each movement
Weightlifting
Squat Clean (Build to 3RM, TnG
)
TC: 12 Minutes
Score: Load
Scaling Options
Beginner
6×3 @ technical across
Intermediate
As written
Metcon
Metcon (Checkmark)
Goat Day
Alternating EMOM 14 minutes
1) Choose a weak movement to work on for 30 sec of the minute.
2) Monostructural (chose from):
– Machine Cals
– Burpees
– Single/Double Unders
for 30 sec of the minute
TC: 14 Minutes
Score: Checkmark & Notes
Options:
Rope Climbs
Ring muscle ups / Ring Dips
Wall Walks / HS walk
Split Jerk
Extra Accessory
Core Accessory
3 Sets Per Side
8 GHD Side Bends
30sec Weighted Side Plank
-no rest between movements-