CrossFit Illuminati – CrossFit
Warm-up
A. General
1 set
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Tall squat cleans
3 Tempo power cleans
3 Tempo squat cleans
Weightlifting
Clean (EMOM 12 minutes
Odd- 1 Power Clean
Even- 1 Squat Clean
@75% of max clean
)
TC: 12 mins
Score: Weight
Scaling Options
Beginner
As written, light weight
Intermediate
As written
Perform
75%+
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
10 Front Squats* 185/135 lbs
5 Wall walks
50′ Farmer’s carry 2x 32/24 KG
*Squats must be unbroken
TC: 12 minutes
Score: Rounds & Reps
KG: 84/60
RX+ Squats @ 62.5%
Scaling Options
Beginner
10 Front Squats @ 65/45lbs
5 Inchworms
50′ Farmer’s carry @ 16/12KG
Intermediate
10 Front Squats @ 155/105
5 ½ Wall walks
50′ Farmer’s Carry @ 24/16kg x 2
Perform
N/A
Extra Accessory
Stability (Checkmark)
3 sets
8/8 Weighted Poliquin step up @heavy
30 seconds Copenhagen plank
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