CrossFit Illuminati – CrossFit
Warm up
A. General
‘Burpee Tag’
Line up 3 benches in a long straight line. Split your group into 2 even teams. One person from each team lines up on either side of the benches, facing opposite directions (either clockwise or counterclockwise). At your call, athletes perform a burpee, then sprint to the other side of the benches, do another burpee, sprint around, and so on, until one person catches and tags the other. Play until athletes have gone, and the team with the most tags wins!
B. Mobility/Activation
2 Sets, alternating:
Barbell Assisted Straddle Stretch
Hold 15sec down the middle, 15sec reaching to the right, 15sec reaching to the left.
Shoulder Extension Bridge
3-5 Reps
C1. Specific Strength
10 Bench Press @ empty barbell
-directly into-
50’ KB Farmers Carry @ light
-then-
2×5 Bench Press, building to starting load
C2. Specific Metcon
2 Sets:
200m Jog
3-5 Power Cleans, building to workout weight
Weightlifting
Weightlifting (4 Rounds for weight)
Barbell Bench Press
4×8 reps
*after each set, perform 100′ KB Farmers Carry @ 2×32/24
TC: 12 Minutes
Score: Load
Scaling Options
Beginner
4×6-8 @ technical across
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
5 x
AMRAP 3 minutes
400m Run
Max Cleans @ 135/95 lbs
No rest between
Run Sub:
400m Run = 500m Row = 30/24 Cal Bike
TC: 15 Minutes
Score: Sum Total Reps
KG: 61/43
Scaling Options
Beginner
5 x AMRAP 3
200m Run
Max Cleans @ 65/45lbs
Intermediate
5 x AMRAP 3
400m Run
Max Cleans @ 95/65lbs
Accessory
Accessory (10 Rounds for reps)
CrossFit Open Skill Accessory:
10 minutes
AMRAP 30 sec ON
30 sec OFF