CrossFit Illuminati – CrossFit
Warm-up
A. General (7 Min)
AMRAP 7
3 x Side Shuffle Shuttle Runs (25ft+25ft)
2 x 25’ Broad Jumps
1 x 25’ Inchworm Walk
1 x 25’ Crab Walk
B. Mobility/Activation (2 Min)
Accumulate 10 each:
PVC Dislocates
Prone PVC Behind Neck Press
PVC RDLs
C1. Specific Metcon (6 Min)
@ empty barbell
5 Muscle Cleans
5 Power Cleans
5 Push Press
5 Push Jerks
—
Ramp up to workout weight
C2. Specific Metcon cont’d (5 Min)
4 Power Cleans @ workout weight
4 Clean & Jerks @ workout weight
6 Bar Facing Burpees
Metcon
Metcon (Time)
E3MOM x 10
6 Power Cleans 95/65 lbs
6 Shoulder to Overhead 95/65 lbs
12 Bar Facing Burpees
TC: 30 Minutes
Score: Slowest interval time
KG: 43/29
Scaling Options
Beginner
E3MOM x 10:
4 Power Cleans @ 45/35 lbs
4 Clean and Jerk @ 45/35 lbs
8 Burpees
Intermediate
E3MOM x 10:
6 Power Snatch @ 65/45 lbs
6 Clean and Jerk @ 65/45 lbs
12 Bar Facing Burpees
Team Workout (Time)
10 rounds, All synchronized
10 Power Cleans 115/75 lbs
10 Shoulder to Overhead 115/75 lbs
20 Bar Facing Burpees Each
RX+ 135/95 lbs
TC: 30 minutes
Extra Accessory
Post chain (Weight)
Post Chain Accessory:
Seated Good Mornings
3 x 12 @ light