CrossFit Illuminati – CrossFit
Warm-up
A. General
Cone Game!
Play for 5 Minutes and try to get athletes to sit in a deep squat during. Athletes that get knocked out owe 3 burpees before returning to the game.
B. Mobility
Back Rack Elbow Rotations
Accumulate 20 reps per arm
C1. Specific
5 TnG KB Sumo Deadlifts @ light
5 TnG KB Sumo Deadlift High Pulls @ light
5 TnG KB Sumo Deadlift High Pulls @ workout weight
-then-
:20 Pushup Plank Hold
3 Pushups
3 Hand Release Pushups
C2. Specific cont’d
@ Empty Barbell
5 Deadlifts
5 Muscle Cleans
5 Power Cleans
5 Front Squats
-then-
3×2 Front Squats building to 75%
*from the floor
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
20 KB Sumo Deadlift High Pull
20 Hand Release Pushups
2 Front Squats @ 75%
KB @ 24/16kg
TC: 20 Minutes
Score: Rounds + Reps
Scaling Options
Beginner
12 KB Sumo Deadlift High Pull
12 Bar Pushups -or- Band Assist Pushups
2 Front Squats @ light-mod
KB @ 12/8kg
Intermediate L1
20 KB Sumo Deadlift High Pull
15 Bar Pushups -or- Band Assist Pushups
2 Front Squats @ 75%
KB @ 16/12kg
Intermediate L2
20 KB Sumo Deadlift High Pull
12 Hand Release Pushups
2 Front Squats @ 75%
KB @ 16/12kg
Extra Accessory
Lower Accessory (Checkmark)
4 Sets
8/side Pausing Skater Jumps
10/side Adductor Rocks