CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5 minutes
10 Ring Rows
10 Glute Bridges
10 Up Downs
5 Burpees
B. Mobility/Activation (3 Min)
Spiderman Lunge
5/side, focus on reaching the elbow to the instep of the forward foot.
Back Rack Elbow Rotations
Accumulate 20 reps, some both elbows, some one elbow at a time.
C1. Specific Rope Climb (7-10 Min)
The below linked progression covers both the Spanish Wrap and J-Hook in the following formats:
– Seated Practice
– Seated to Standing
– Standing Practice
– Standing + 1 Pull
https://youtu.be/eqiiEWioZcI
If you wish to cover the heel lock: https://youtu.be/_W8FFKqUDj4?si=lTdMedxdqE9DPrsP
C2. Specific Metcon ( 10 Min)
@ empty barbell
5 RDLs
5 Muscle Cleans
5 Power Cleans
-then-
3-5 x2 Power Cleans, building to workout weight
-then-
1 Rope Climb -or- workout mod
3 Power Cleans @ workout weight
5 Bar Facing Burpees
Metcon
Metcon (Checkmark)
Open Workout 24.2
-OR-
Metcon (Time)
5 rounds for time
3 Rope Climbs
6 Power Cleans @ 70%
12 Bar Facing Burpees
-rest 1:30 b/w-
TC: 21 Minutes
Score: Total Time incl Rest
KG: 70/48
Scaling Options
Beginner
5 rounds
3 Laying-to-Standing Rope Climbs
6 Power Cleans @ technical
12 Burpees
-rest 1:30 b/w-
Intermediate L1
5 rounds
3 1/2 Rope Climbs
6 Power Cleans @ 75%
12 Bar Facing Burpees
-rest 1:30 b/w-
Intermediate L2
5 rounds
1-2 Rope Climbs
6 Power Cleans @ 75%
12 Bar Facing Burpees
-rest 1:30 b/w-
Extra Accessory
Core (Checkmark)
Core Iso Accessory:
3 sets
30 sec/side Side Bend Hold on GHD
50′ Quadruped Crawl