CrossFit Illuminati – CrossFit
Warm-up
A. General (4 Min)
AMRAP 4 minutes
10 MedBall Ground to Overhead
10 Up Downs
10 Pushups (or Knee Pushups)
10 Glute Bridge Walkouts
B. Mobility/Activation (1:30 Min)
Spiderman Lunge
8/side, focus on reaching the elbow to the instep of the forward foot.
C1. Specific Weightlifting (7 Min)
2 Rounds
10 Banded good mornings
10 empty barbell RDL
-then-
warm up to 75% of 1RM
C2. Specific Metcon (7 Min)
@ empty barbell
10 Back Rack Elbow Rotations
5 Muscle Cleans
5 Power Cleans
-then-
3-4 Bar Facing Burpees
5 Power Cleans @ 30-40%
3-4 Bar Facing Burpees
5 Power Cleans @ workout weight
Weightlifting
Weightlifting (Weight)
Deadlift
8 x 3 reps @ 75%
-rest 1 min b/w sets-
TC: 10 Minutes
Score: Load
Scaling Options
Beginner
8×2 @ technical
-rest 1 min b/w sets-
Intermediate
As written
Metcon
Metcon (Time)
For Time
75 Power Cleans @ 60%
*EMOM, including 0:00, perform 5 Bar Facing Burpees
TC: 15 Minutes
Score: Time
Scaling Options
Beginner
50 Power Cleans @ technical
*EMOM, including 0:00, perform 3-4 Burpees
Intermediate
As Written
Extra Accessory
Upper Accessory (Checkmark)
Pullup Accessory:
Banded Pull up Burnout Ladder
Set 1: AMRAP with 2 medium bands
Set 2: AMRAP with 1 medium band
Set 3: AMRAP with 1 light-medium band
Set 4: AMRAP with 2 light bands
Set 5: AMRAP with 1 light band
Don’t be alarmed if your reps per set go down dramatically as you move through the 5 sets. Aim to start with a band setup that allows for 15-20 reps, and finish with a band setup that allows for 3-5 Reps on the final set. Goal is more reps than last week, Week 15, or using lighter bands across.