CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
20 jumping jacks
6 burpee hop over empty bar
6 Empty bar hang muscle clean
B. Specific 1 (BMU)
Before drills
– 5 Scap pull ups
– 5 Beat swings
– 5 Band lat pull downs, straight arm
C. Specific (metcon)
With empty bar:
2 x
– 6 Hang power clean
– 6 Box jump no rebound
With loaded bar
6 Hang power cleans
6 Burpee Box jumps
1-3 BMU / Modification
Conditioning
100m Sprint (Time)
E1.5MOMx10
Metcon
Metcon (Time)
For time
30 Hang Power Clean
30 Reverse FR Lunges
15 Bar Muscle-ups
30 Reverse OH Lunges
30 Hang Power Clean
@75/55lbs
TC: 15 minutes
Score: Time
KG: 35/25
Scaling options
Beginner
20 Hang power Clean @ RPE 5/10
20 Reverse FR lunges
20 Jumping pull ups
20 Reverse OH lunges
20 Hang power Clean
Intermediate
30 Hang Power Clean @55/45lbs
30 Reverse FR lunges
15 Jumping BMU
30 Reverse OH lunges
30 Hang Power Clean
Perform
30 Hang Power Clean @115/75lbs
25 Burpees box jump over @30”/24”
20 Ring Muscle-ups
25 Burpees box jump over @30”/24”
30 Hang Power Clean @115/75lbs
Extra Accessory
Upper Accessory (Checkmark)
3 sets
20 Banded T
No rest
10/10 Split stance Pallof press
No rest