CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
200m Jog
-then-
15 Air Squats (2sec pause in bottom)
12 Up Downs
9 Burpees
6 PVC Overhead Squats
3 Inchworms
B. Mobility/Activation (2 Min)
Accumulate 5-7 each:
PVC Dislocates
Prone PVC Liftoffs
PVC Behind Neck Z Press
C1. Specific Metcon (7 Min)
@ empty barbell
10 Back Rack Elbow Rotations
5 Muscle Cleans
5 Front Squats
5 OHS
5 Squat Cleans
5 Squat Snatches
-then-
Ramp up to workout weights by hitting 2-3 Front Squats, Squat Snatches, and Squat Cleans at the lightest load of the day.
C2. Specific Metcon cont’d (6 Min)
100m Run
4 Front Squats @ workout weight
4 Bar Facing Burpees
100m Run
3 Squat Snatch @ workout weight
3 Bar Facing Burpees
100m Run
2 Squat Cleans @ workout weight
2 Bar Facing Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute Window:
1 Mile Run
-into- AMRAP
8 Squat Cleans 135/95 lbs
8 Bar Facing Burpees
-rest 3 Minutes-
8 Minute Window:
800m Run
-into- AMRAP
8 Squat Snatches 115/85 lbs
8 Bar Facing Burpees
-rest 2 Minutes-
4 Minute Window:
400m Run
-into- AMRAP
8 Front Squats 95/65 lbs
8 Bar Facing Burpees
TC: 29 Minutes
Score: Sum Total Rounds + Reps
KG: 61/43, 52/39, 43/30
Scaling Options
Beginner
Same time windows and rests, half running distances
6 Cleans @ technical
6 Burpees
–
6 Snatches @ technical
6 Burpees
–
6 Front Squats @ 45/35lbs
6 Burpees
Intermediate
Same time windows and run distances
8 Squat Cleans @ 95/65 lbs
–
8 Squat Snatches @ 75/55 lbs
–
8 Front Squats @ 65/45lbs
Metcon (AMRAP – Rounds and Reps)
With a Partner:
12 Minute Window:
1 Mile Run
-into- AMRAP
4 Squat Cleans @ 135/95 lbs
4 Bar Facing Burpees
-rest 3 Minutes-
8 Minute Window:
800m Run
-into- AMRAP
4 Squat Snatches @ 115/85 lbs
4 Bar Facing Burpees
-rest 2 Minutes-
4 Minute Window:
400m Run
-into- AMRAP
4 Front Squats @ 95/65 lbs
4 Bar Facing Burpees
Here partners will run together holding a short rope, towel, or shirt. Once back from the run, partners will swap out on the AMRAP after full rounds, accumulating rounds and reps in this fashion up to the end of the time window.
Extra Accessory
Lower Accessory (Checkmark)
Hip Flexor Accessory:
Standing Banded Psoas March
3 x 60 sec
-rest as needed-