CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
400m Jog
-then-
2 Rounds
5 Ring Rows
5 Band Upright Row
5 Slow Pushup Negatives
5 Air Squats (2sec pause in bottom)
B. Mobility/Activation (2 Min)
Up Down to Down Dog
Down Dog Calf Pedals
Accumulate 10 reps, flowing back and forth and taking a few seconds at end range in each position. While in Down Dog, athletes can take a moment to do some calf pedals, driving the heels to the floor one at a time.
C1. Specific Metcon (6 Min)
@ empty barbell
10 Back Rack Elbow Rotations
5 Muscle Cleans
5 Power Cleans
2-3 Power Cleans @ workout weight
C2. Specific Metcon cont’d (3 Min)
200m Run
5-7 Unbroken Power Cleans @ workout weight
5-7 Pushups -or- workout mod
5-7 Air Squats
Metcon
Metcon (Time)
For Time, Partition as Desired
1 Mile Run
100 Power Cleans 75/55 lbs
150 Push-ups
200 Air Squats
Run Subs:
1-mile Run = 2000m Row = 3200m Bike
TC: 35 Minutes
Score: Time
KG: 43/30
Scaling Options
Beginner
For Time, Partition as Desired
800m Run
50-60 Hang Power Cleans @ 45/35 lbs
60-70 Elevated Bar Pushups
70-80 Air Squats to Target @ parallel
Intermediate L1
For Time, Partition as Desired
1 Mile Run
100 Power Cleans @ 65/45 lbs
125 Band Assisted Push Ups
150 Air Squats
Intermediate L2
For Time, Partition as Desired
1 Mile Run
100 Power Cleans @ 75/55 lbs
50-60 Pushups
200 Air Squats
Team Workout (Time)
For Time, Teams of 3, Partition as Desired
1 Mile Run
300 Power Cleans 75/55 lbs
450 Pushups
600 Air Squats
TC: 35 Minutes
Score: Time
Here teams will run together. Once all teammates are back from the run, 2 teammates at a time can work at accumulating reps of the Power Cleans, Pushups, and Air Squats.
Extra Accessory
Accessory (Checkmark)
Grip Accessory:
Pullup Bar Dead Hangs
4 x 45 sec