CrossFit Illuminati – CrossFit
Warm-up
A. General
Amrap 5 minutes
30 seconds Row
10 air squats
5 burpees
5 beat swings
B. Mobility
Front Rack elbow rotations
30sec
C. Specific
2 rounds
5 RDL
5 RDL into muscle clean
5 Hang power cleans
5 Power cleans
Weightlifting
Turkish Get Up (4×3 each side)
Metcon
Metcon (Time)
3 rounds for time
800m run,1000m Row, or 2000m bike
20 Pull-ups
5 Power Cleans @ 65%
TC: 24 minutes
Score: Time
Scaling Options
Beginner
700/600m Row
16 Ring Rows
5 Power Cleans @ Moderate
Intermediate L1
800/700m Row
20 Jumping pull ups
5 Power cleans @ 65%
Intermediate L2
800/700m Row
12 Pull ups
5 Power cleans @ 65%
Perform
3 rounds
2,000m Bike
30 Pull-ups
20 DB Clean @2×50/35
Extra Accessory
Post Chain (Checkmark)
4 sets
10/10 Prone Hamstring curls
20 Lying psoas march
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