CrossFit Illuminati – CrossFit
Warm-up
A. General
Row
3mins @ increasing intensity
B. Mobility/Activation
banded wall slides
2×10 slow and controlled
C. Specific (drills)
5 Tall Clean high pulls
5 Tall muscle cleans
5 Tall power cleans, heels elevated
5 Tempo hang Power cleans, pause @ extension
5 Tempo Power Cleans, pause @ extension
Weightlifting
A: Power Clean (In a 12 minute work window, Work up to a 1 rep max power clean
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90 %
1 @ 95%
1 @ 97%
1 @ 100%+)
Scaling Options
Beginner
Every 2 min for 10 min
3 Power Cleans @ ascending weight*
Intermediate
As Written
Perform :
add a 400m bike erg recovery between each set, you choose weight for each set.
Metcon
B: Metcon (Time)
3 rounds for time
15 Thrusters 155/105 lbs
6/6 FR lunges
50′ HS walk (25’/25′)
KG: 70/50 KG
TC: 15 min
Score: Time
Scaling Options
Beginner
15 Thrusters @ 75/55 lbs
6/6 Lunges @ bodyweight
50′ OH DB Carry @ 25/15 lbs
Intermediate
15 Thrusters @ 95/65 lbs
6/6 FR Lunges @ 95\65 lbs
3 Wall Walks
Perform
3 rounds
15 Thrusters @ 155\105 lbs
30 GHD Sit Ups
6/6 Front rack lunges @ 155\105 lbs
50′ HS walk (25’/25′)
Extra Accessory
Metcon (Checkmark)
Inclined Prone Ts
4 x 12
lightly loaded with DBs
Hold 5 seconds every 5 reps”