CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Rowling’
10x100m, alternating with a partner. The goal is to make your rower stop right at 100m. For every meter over or under the 100m mark, there is a penalty. For example if your rower stops at 105 your score for that round is 5, and you will complete 5 burpees.
B. Mobility
Banded Front Rack Stretch
Spend 1:30/side, and keep it dynamic by flossing through all corners of the stretch – moving the hand left and right, internally and externally rotating, moving the elbow up and down.
C2. Specific Metcon
Perform 1-2 cleans at each barbell load used in the workout. Strip the bar back to the opening load. Arrange plates for easy loading, but not near your drop zone.
-then-
5 Cal Row
5 Cleans @ opening weight
Weightlifting
Weightlifting (Checkmark)
Clean Pulls
6×3 @85-90%
TC: 10-12 Minutes
Scaling Options
Beginner/Intermediate
as written
Metcon
Metcon (Time)
For time
20/16 Cal Row, 15 Cleans, 95/65lbs
20/16 Cal Row, 15 Cleans, 115/85lbs
20/16 Cal Row, 10 Cleans, 135/95lbs
20/16 Cal Row, 10 Cleans, 155/105lbs
20/16 Cal Row, 5 Cleans, 185/135lbs
20/16 Cal Row, 5 Cleans 225/155lbs
TC: 20 Minutes
Score: Time
KG: 43/30, 52/39, 61/43, 70/48, 84/61, 102/70
Scaling Options:
Beginner
15/12 Cal Row across
Hang Cleans, same weight across, technical load
Intermediate
20/16 Cal Row, 15 Cleans, 75/55lbs
20/16 Cal Row, 15 Cleans, 95/65lbs
20/16 Cal Row, 10 Cleans, 105/75lbs
20/16 Cal row, 10 Cleans, 115/85lbs
20/16 Cal row, 5 Cleans, 125/90lbs
20/16 Cal row, 5 Cleans 135/95lbs
*athletes change their own weights
Extra Accessory
Core (Checkmark)
Sky touches
Accumulate 100 reps