CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
2 Rounds
200 m run
10 Empty Bar RDLs
5 Inchworms
5 Broad Jumps
B. Mobility/Activation (2 Min)
Banded PNF Lat Stretch
Accumulate 1:00 per side with a heavy band. Press into the band and relax, PNF style, exploring different corners of the shoulder capsule. Keep ribs pulled down tight to enhance the stretch on pecs, lats, and shoulders.
C1. Specific Strength (2 Min)
3×8/ Bench Press, emphasis on full body tension, and getting into and out of the start position
C2. Specific Metcon (10 Min)
15 sec Handstand Hold on Wall, directly into 10 Handstand Scap Shrugs
5 HSPU Negatives -or- Pike HSPU negatives -or- Push Up Negatives
3 HSPU -or- workout mod
-then-
5 Empty Bar Deadlifts + 5 Empty Bar Hang Power Cleans
1-2 Sets of each barbell lift, building to workout weight
-then-
5 Deadlifts @ workout weight
4 Hang Power Cleans @ workout weight
3 HSPU -or- workout mod
Weightlifting
Bench Press (3 RM)
3RM
Time Cap: 15 minute
Metcon
Metcon (Time)
5 Rounds for time
12 Deadlifts 135/95 lbs
9 Hang Power Cleans 135/95 lbs
6 HSPU
RX+ 155/105lbs
TC: 12 Minutes
Score: Time
KG: 61/43
Scaling Options
Beginner
5 rounds
12 Deadlifts @ 65/45 lbs
9 Hang Power Cleans @ 65/45 lbs
6 Seated DB Press @ 2×25/15lbs
Intermediate L1
5 Rounds
12 Deadlifts @ 75/55 lbs
9 Hang Power Cleans @ 75/55 lbs
6 Pike HSPU, Feet on box
Intermediate L2
5 Rounds
12 Deadlifts @ 95/65 lbs
9 Hang Power Cleans @ 95/65 lbs
2-4 HSPU
Extra Accessory
Upper Accessory (5 Rounds for reps)
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.