CrossFit Illuminati – CrossFit
Warm-up
A. General
– 60sec Burpee over empty bar/Burpee/Down & up
– 30sec Banded sidewalks (15sec/side)
– 60sec Barbell RDL
– 30 sec Pause Air squats
– 60sec Burpee over empty bar/Burpee/Down & up
B. Mobility
Full squat T spine rotations
60sec
https://youtu.be/w4IdAUSHJUU
C. Specific: Focus is on bar path
5 lift off
5 hang muscle clean
5 hang power clean
5 power clean
3-5 Tempo Cleans
—-
5 strict press
5 jerk dips
5 push press
5 push jerks
3-5 clean and jerks
Weightlifting
Clean and Jerk (2 x (2+1) @70%
2 x (2+1) @80%
1 x (2+1) @85%
Rest as needed between sets
)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 2+1 @ across
Intermediate
As written
Perform
As written
Metcon
Metcon (3 Rounds for time)
3 sets of
3 rounds
5 Power cleans 135/95 lbs
5 Bar Facing Burpees
Rest 2 minutes between sets
Extra Accessory
Post Chain (Weight)
Good Mornings
3 x 20 reps
Rest 60-90 seconds between sets
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