CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5 minutes
30 Single/Double Unders
5 Cal Machine
5 Broad Jumps
10 Straight Leg Situps
B. Mobility/Activation (2 Min)
Banded lat stretch
Spend 1:00/side
C1. Specific Weightlifting (5 Min)
@ empty barbell
5 Back Rack Elbow Rotations
3 Hang Muscle Cleans
3 Hang Power Cleans
-then-
2-4 Hang Power Cleans, building to working load
C2. Specific Metcon (4 Min)
3 Cleans @ workout weight
6 Machine Cals
12 AbMat Situps
24 Double Unders
Weightlifting
Hang Power Clean (6 x 3 reps @ 60%
)
TC: 12 Minutes
Score: Load
Scaling Options
Beginner
6×3 @ Technical
Intermediate
As Written
Metcon
Metcon (Time)
2 Rounds for time
20 Cleans 135/95 lbs
40/32 Cal Machine
60 AbMat Situps
120 Double Unders
Note: Ideal machine today is a fan bike
TC: 18 Minutes
Score: Time
KG: 61/43
Scaling Options
Beginner
2 Rounds
12 Cleans @ 45/35 lbs
20/16 Cal Machine (Air Bike)
40 AbMat Situps
60 Single Unders -or- Penguin Taps
Intermediate
2 Rounds
20 Cleans @ 95/75 lbs
40/32 Cal Machine (Air Bike)
60 AbMat Situps
120 Single Unders -or- 60-80 Double Unders
Extra Accessory
Upper Accessory (Checkmark)
Pullup Accessory:
Attempt Strict Pullup
-then-
Box Assisted Pullup Eccentrics
5 x 10 @ 2-3sec lower