CrossFit Illuminati – CrossFit
Warm up
A. General
@ light band
2 Sets:
10 Banded Good Mornings
10 Band Pull Aparts
10 Banded High Pulls
10 Banded Strict Press
10 Banded Cat Cow
B. Mobility/Activation
Banded Front Rack PNF Stretch
– 1:30 per side
– Heavy band
– Press into the band and relax, PNF style
– Explore different corners of the shoulder capsule
– Keep ribs pulled down tight
Enhances stretch on pecs, lats, and shoulder
C1. Specific Weightlifting
@ empty barbell
5/5 Back Rack Elbow Rotations
5 Clean Grip Deadlifts
5 Muscle Cleans
5 Dip clean high pull
5 Clean high pulls
5 Power Cleans
-then-
Ramp up the complex building to working load
C2. Specific Metcon
15 Push Up Plank
5 KBS @ light
5 Pushup Negatives
-then-
8 KBS @ workout weight
6 Hand Release Pushups -or- workout mod
Weightlifting
Weightlifting (10 Rounds for weight)
EMOM 10 minutes
1 Clean high pull + 1 Power Clean
65-70% across, Not TnG
TC: 10 Minutes
Score: Weight
Scaling Options
Beginner
@ technical across
Intermediate
As written
Metcon (Time)
3 Rounds for time
40 KBS 24/16kg
30 Hand Release Push-ups
TC: 16 Minutes
Score: Time
Scaling Options
Beginner
3 Rounds
20 KBS @ 12/8kg
15 Band Assist Pushups
Intermediate L1
3 Rounds
40 KBS @ 16/12kg
20 Inlined plank push ups
Intermediate L2
3 Rounds
40 KBS @ 16/12kg
15 Hand Release Pushups
()
Accessory (Checkmark)
Archer Rows
3 x 12/12 reps