CrossFit Illuminati – CrossFit
Warm-up
A. General
3min Row or Bike @increasing intensity on each min
high knees/ buttkickers
punters kick/ bear crawl
carioca/carioca
1 tabata round alternating between ring rows and KB swings
B. Mobility
Quadruped lat stretch
60 total seconds, switch at half
https://youtu.be/QVvdOWh74_4
C. Specific: Jerk Drills
Focus on a strong but shallow dip
2 sets @ ascending
5 strict press
5 jerk dips
5 push press
5 push jerks
Weightlifting
Push Jerk (4 sets
2 Jerk dips @105%
1 Jerk @85%+
Rest 2mins
)
Score: Weight of Jerk
TC: 18 mins
Scaling options
Beginner
4 sets @moderate-heavy
2 Jerk dips
2 Jerks
Rest 2mins
Intermediate
As written
Perform
4 sets from blocks
2 Jerk dips @105%
Rest 60 sec
1 Concentric Jerk @85%+
Rest 2mins
Metcon
B: Metcon (Time)
7 rounds for time
12 CTB
15/12 Cal Bike/Row/Ski/200m Run
TC: 15mins
Score: Time
Scaling options
Beginner
10 Jumping C2B or Ring rows
10/8 Cal Bike or Row or Ski
Intermediate
8 Assisted CTB or Pull-ups
15/12 Cal Bike or Row or Ski
Perform
N/A
Extra Accessory
Metcon (Checkmark)
100 Banded Hip Thrust @mod-heavy band
Hold 5 seconds every 5 reps