Announcements
NEXT PHASE: FITNESS PHASE
Hey everyone, our gymnastics cycle is about to end and we wanted to introduce you to our next phase, our Fitness Phase. Duration: 9 Weeks From October 30th to December 17th This cycle is where you will notice the least amount of distinction between sections. At the core of this phase is the CrossFit method with a competition bias. We will specialize in being as broad and competent as possible across the 10 physical skills and the components that represent them. Since we spent a long time building a strong and capable foundation by separating the components of fitness, we can now transition nicely into the broader focused fitness phase. We will work towards increasing our ability to maintain efforts over broad time and modal domains. Essentially we are improving the sustaining of rep cycle speed and duration. This is an intensity progression from a load and metabolic standpoint. So overall you will notice a little bit of progression in the weightlifting reps and percentages week to week but you will also notice that we will ask you to increase your metabolic intensity week to week systematically.
CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
45 sec jump rope
5 burpees / Down & up
5 Banded OHS
5 Plate ground to overhead
B. Mobility
Banded Lat Stretch
1 min/side
C. Specific
– 5 Snatch grip RDL
– 5 Muscle snatch
– 5 Behind the neck snatch grip push press
—-
– 5 Power snatch balance (Footwork and aggressive press under)
– 5 High hang power snatch (Bar path & aggressive pull under)
– 5 Hang power snatch
– 5 Power snatch
Weightlifting
Snatch (5 x 5 @ TNG, ascending
Rest as needed
)
TC: 15 minutes
Scaling options
Beginner
5 x 3, Tempo descent
Intermediate
As written
Perform
@ 70%
Metcon
Metcon (5 Rounds for reps)
5 rounds of
AMRAP 2 minutes
15/12 Cal Bike/Ski/Row
Max Clean & Jerk @155/105 lbs
Rest 2:00 minutes between AMRAPs
Scaling options
Beginner
10/8 Cal Bike/Ski/Row
Max Clean @ moderate to light
Intermediate
12/10 Cal Bike/Ski/Row
Max Clean & Jerk @135/85
Perform
Clean & Jerk @225/155 lbs
Extra Accessory
Post Chain (Checkmark)
3 sets
10 Feet elevated glute bridges
15 Russian KB swings