CrossFit Illuminati – CrossFit
Warm-up
A. General
6 minute AMRAP
3 Shuttle runs
3 Med ball Shuttle runs
1 Band resisted shuttle runs
B. Specific
1. Barbell prep
5 RDL
5 Muscle clean
5 Front Squats
5 Good mornings
2. Hang clean
5 Tall muscle clean
5 Tall power clean
5 Hang power cleans, Pause in tall position
5 Hang power cleans
3. Squat cleans
5 Clean deadlifts
5 Clean high pulls
5 Squat cleans, pausing in tall position
5 Squat cleans
Strength
Post Chain (Weight)
5 sets
8 Bent over rows
15 sec Hold on last rep
Rest 2 minutes
Metcon
Metcon (2 Rounds for time)
At 0:00
21-15-9
Hang clean 135/95 lbs
Bar facing burpees
At 10:00
12-9-6
Squat clean 155/115 lbs
Bar facing burpees
RX+ 155/105lbs, 185/125lbs
TC: 20 minutes
Score: Each set for time
KG: 60/43, 70/55
Scaling options
Beginner
18-15-9
Hang clean @RPE 5/10
Burpees
—–
12-9-6
Squat clean @ same bar
Bar facing burpee step overs
Intermediate
21-15-9
Hang clean @ 60% (RPE 6/10)
Bar facing burpees
At 10:00
12-9-6
Squat clean @70% (RPE 7-8/10)
Bar facing burpees
Perform
Hang clean @155/105lbs
Squat clean @185/125lbs