CrossFit Illuminati – CrossFit
Warm-up
A. General
3 min Row/Bike/Ski/Run
At the top of each min:
3 hollow rocks
3 close stance air squats
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes
21 Hang power Cleans 135/95lbs
15 Front Squats 135/95lbs
9 Inverted Burpees
Score: Rounds & Reps
KG: 60/43
Scaling Options
Beginner
15 Hang power Cleans 65/45 lbs
12 Front Squats 65/45 lbs
9 Hollows rocks to standing
Intermediate
21 Hang power Cleans 115/75lbs
15 Front Squats 115/75lbs
9 Inverted Burpees
Perform
N/A
Team Version (Time)
In Teams of 2
For Time
150 Hang Power Cleans 135/95lbs
100 Front Squats 135/95lbs
50 Inverted Burpees
Break the work up as needed, one partner working at a time.
TC: 30 minutes
Extra Accessory
Anaerobic Conditioning (5 Rounds for time)
Assault bike Sprints
5 x 15 Cal @RPE 9/10
Rest 90 sec b/w sets
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