CrossFit – Fri, Jan 20

CrossFit Illuminati – CrossFit

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Warmup (Checkmark)

A. General

EMOM 6

Odd-8- 15 burpees

Even – 10-16 Plate in and outs

B. Mobility

PNF Pigeon stretch

5 repetitions

– 5 seconds contraction, pushing against the floor with your leg

– 5 seconds stretch, moving your upper body toward the floor

C. Specific

3 Clean pulls

3 Tall muscle cleans

3 Tall Clean

3 Scoops into clean ( Pull the bar from the top of the knee to power position 2-3 times before perform the clean)

3 Pause front squats

()

Weightlifting

A: Clean (EMOM 12
Min 1-3: 2 @50%
Min 4-6: 2 @65%
Min 7-9: 1 @75%
Min 10-12: 1 @80%+
)

TC: 12 min

Score: Weight

Scaling Options

Beginner

2 Cleans

Intermediate

As Written

Perform:

Clean + Split Jerk

EMOM 12

Min 1-3: 2+2 @50%

Min 4-6: 2+1 @65%

Min 7-9

Metcon

B: Metcon (Time)

21-18-15-12-9-6

Thrusters @ 95/65lbs

TTB

KG:45/30 KG
TC: 18 min

Score: Time

Perform:

N/A

Extra Accessory

Accessory (3 Rounds for weight)

Iso dynamic bent over row

3 x 6/6 @heavy