CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
20 Jumping jacks
6 Stiff legged Burpees
12 Air Squats
B. Specific
With empty bar
5 Stiff leg Deadlift
5 Stiff leg muscle clean
5 Front squats
5 Strict press
5 Thrusters
With Thruster weight
6 Thrusters
6 Power cleans
6 Deadlifts
With clean weight
4 Power cleans
4 Deadlifts
With deadlift weight
6 Deadlifts
Use remaining time to get the DB floor press ready and find good set-up for class
Metcon
A1: Metcon (AMRAP – Rounds and Reps)
AMRAP 7 minutes
15 Deadlifts 185/135 lbs
15 DB Floor press 2x 50/35 lbs
Rest 3 minutes
A2: Metcon (AMRAP – Rounds and Reps)
AMRAP 7 minutes
9 Power Cleans 135/95 lbs
9 HSPU
Rest 3 minutes
A3: Metcon (AMRAP – Rounds and Reps)
AMRAP 7 minutes
6 Thrusters 95/65 lbs
6 Bar facing Burpees
Score: Each set, Rounds & Reps
TC: 27 minutes
Scaling Options
Beginner
AMRAP 1
10 Deadlifts @ RPE 6/10
10 DB floor press @ light
AMRAP 2
7 Power cleans @ RPE 5/10
7 Db shoulder press @ moderate to light
AMRAP 3
5 DB Thrusters @ Light
5 Down & Ups
Intermediate
Loads:
155/105, 95/65, 75/55
Amrap 2:
Reduce ROM or Pike push ups
Team Workout (AMRAP – Rounds)
In pairs
AMRAP 7 minutes
7 Deadlifts 185/135 lbs
7 HR Pushups
Non working teammate holds plank position, switch every round
Rest 3 minutes
AMRAP 7 minutes
6 Power cleans 135/95 lbs
6 HSPU
Non working teammate holds heavy DBs or KBs in front Rack
Rest 3 minutes
AMRAP 7 minutes
5 Thrusters 95/65 lbs
5 bar facing burpees
Non working teammate holds plate overhead, tall kneeling position
Extra Accessory
Accessory (Checkmark)
3 sets for quality
10 GHD Hip extensions
60 sec Double KB front rack hold @ heavy
Rest 60 seconds
You must be logged in to post a comment.