CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Rowling’
10x100m, alternating with a partner. The goal is to make your rower stop right at 100m. For every meter over or under the 100m mark, there is a penalty.
B. Specific Strength
20sec Dead Hang
10 Scap Pulls (pressure in pinkies)
5-7 Ring Rows
3-5 Strict Pull Ups
-then-
10 Light DB Z-Press
C. Specific Rope Climbs
Spend 5-7 min on this Rope Climb Clamp Progression,
which covers both the Spanish Wrap and J-Hook in the following formats:
Seated Practice
Seated to Standing
Standing Practice
Standing + 1 Pull
C2. Specific Metcon
@ empty barbell
5 Good Morning
5 Snatch Grip Push Press
5 Snatch Grip Deadlifts (bar staying close)
5 Muscle Snatch (timing focus)
5 Power Snatch
-then-
100m Row
8 Air Squats
5 Power Snatch @ workout weight
1-2 Rope Climbs
Weightlifting
Weighted Pull-ups (5×5 reps
*after each set, perform:
10 DB Z-Press)
TC: 10 Minutes
Score: Load on Pull Ups
Scaling Options
Beginner
5×10 Ring Rows -or- Box Assisted Pull Ups
Intermediate
5×2-4 Strict Pullup, unweighted
()
Metcon
Metcon (AMRAP – Reps)
3 x
4 minutes AMRAP
350/250m Row
20 Air Squats
10 Power Snatch 95/65 lbs
Max Rope Climbs in remaining time
-rest 2:00 b/w-
TC: 16 Minutes
Scores: Sum Total Rope Climbs
Scaling Options:
Beginner
250/150m Row
15 Air Squats
6 Power Snatch @ 45/35 lbs
-into- Max Laying to Standing Rope Pulls -or- Ring Rows
Intermediate L1
350/250m Row
20 Air Squats
10 Power Snatch @ 65/45 lbs
-into- Max Half Rope Climbs
Intermediate L2
350/250m Row
20 Air Squats
10 Power Snatch @ 75/55 lbs
-into- Max Rope Climbs
Rx+
AMRAP 4 x 3
350/250m Row
20 Pistols
10 Power Snatch @ 135/95 lbs
-into- Max Rope Climbs
-rest 2:00 b/w-
Extra Accessory
Plyometrics (Distance)
High Seated Box Jumps
6×3 reps