CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Stick Game’
Have everyone grab a PVC. Arrange athletes in one large circle, about 2 feet between athletes. At the coach’s call of “left” or “right,” athletes rotate, leaving their PVC pipes balanced on end while attempting to grab their neighbor’s stick. If an athlete fails to catch the next person’s pipe, he or she must do 5 Air Squats before re-entering play. Every few rounds, athletes take a step backward to increase difficulty.
B. Mobility/Activation
PVC Front Rack Stretch
Perform 5-10 second holds per side, switching sides for a total of 10 total stretches and swaps.
C. Specific Rope Climbs
Spend 5-7 min on this Rope Climb Clamp Progression,
which covers both the Spanish Wrap and J-Hook in the following formats:
Seated Practice
Seated to Standing
Standing Practice
Standing + 1 Pull
Example: https://youtu.be/eqiiEWioZcI
If you wish to cover the heel lock: https://youtu.be/_W8FFKqUDj4?si=lTdMedxdqE9DPrsP
C. Specific Metcon
@ empty barbell
5 Good Mornings
5 Muscle Cleans
5 Front Squats
-then-
2 Sets of 3 Hang Power Cleans and 3 Front Squats, building to workout weight.
-then-
1 Rope Climb -or- workout mod
3 Hang Power Cleans @ workout weight
4 Front Squats @ workout weight
5 Shuttle Runs
Metcon
Metcon (Time)
5 rounds for time
3 Rope Climbs
9 Hang Power Cleans 115/85lbs
15 Front Squats 115/85 lbs
21 Shuttle Runs (25’+25′)
TC: 30 Minutes
Score: Time
KG: 52/39
Scaling Options
Beginner
4 rounds
6 Laying to Standing Rope Pull -or- 10 Ring Rows
8 Hang Power Cleans @ 45/35lbs
10 Front Squats @ 45/35lbs
12 Shuttle Runs (25’+25′)
Intermediate L1
5 rounds
3 1/2 Rope Climbs
9 Hang Power Cleans @ 75/55lbs
15 Front Squats @ 75/55lbs
21 Shuttle Runs (25’+25′)
Intermediate L2
5 rounds
1-2 Rope Climbs
9 Hang Power Cleans @ 95/65lbs
15 Front Squats @ 95/65lbs
21 Shuttle Runs (25’+25′)
Team WOD (Time)
8 Rounds, with a partner
3 Rope Climbs
9 Hang Power Cleans 115/85 lbs
15 Front Squats 115/85 lbs
21 Shuttle Runs (25’+25′)
Extra Accessory
Core Stability Accessory:
Plank Bird Dogs
3 x 20 reps