CrossFit Illuminati – CrossFit
Warm up
A. General
3 Rounds
10 Air Squats w2/sec pause in bottom
5/5 Lunge & Reach
5 Inchworm to Pushups
5 Broad Jumps
B. Mobility
Swimmer’s Stretch
1:30 of Pulses, moving shoulders in and out of maximal flexion. A PNF-style contract and relaxed feel can also be helpful in opening up the tissues in this stretch.
C1. Specific Strength
@ empty barbell
10 Back Rack Elbow Rotations
5 Strict Press w/2sec pause overhead
5 Push Press
5 Tall Jerk
C. Specific Metcon
@ empty barbell
5 Front Squats
5 Push Press
10 Thrusters, focus on tension in squat, with smooth press and return
-then-
8-10 Thrusters @ workout weight
8-10 Bar Facing Burpees -or- workout mod
Weightlifting
Weightlifting (Weight)
Jerk, from rack
Build to a Heavy 2
TC: 12 Minutes
Score: Load
Scaling Options
Beginner
6×2 @ technical across
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
‘Chaos’
AMRAP 7 minutes
10 Thrusters @ 95/65lbs
10 Bar Facing Burpees
TC: 7 Minutes
Score: Rounds + Reps
KG: 43/29
Scaling Options
Beginner
AMRAP 7
8 Thrusters @ 45/35lbs
8 Burpees
Intermediate
AMRAP 7
10 Thrusters @ 65/45lbs
10 Bar Facing Burpees
Accessory
Accessory (Checkmark)
Isometric Core Accessory:
Ring Supported Leg Raise
3 x 12