CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5
3 Glute Bridge Walkouts
5 Broad Jumps
10 Ring Rows
10 Banded Upright Row
20sec Dead Hang
B. Mobility/Activation (2 Min)
Empty Bar Stiff Leg RDL
Accumulate 10-15 tempo reps, taking a 3-4 count moving from the hip to roughly mid-shin. Bar tracks along the body and the focus is on creating a big stretch through the post chain against a neutral spine and tall chest.
C1. Specific Strength (2 Min)
@ empty barbell
10 Back Rack Elbow Rotations
5 Muscle Cleans
5 Power Cleans
C2. Specific Metcon (7 Min)
4-6×2 TnG Power Cleans, building to workout weight
-then-
2-3 sets of 3-4 heavy band strict CTB, each set dialing in band tension for workout
-then-
2-3 TnG Power Cleans @ workout weight
6-8 Strict Banded CTB -or- workout mod
Weightlifting
Weightlifting (Checkmark)
Muscle Cleans, 3×5 each
– Pause at hip
– Straight to floor
Power Cleans, 3×5 each
– Pause at hip
– Straight to floor
@ light loading
TC: 8 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
As Written
Metcon
Metcon (6 Rounds for time)
6 Sets, each for time
3 Power Cleans @ 70%, TnG
12 Strict Banded CTB
-rest 3:00 b/w-
TC: 21 Minutes
Score: Time of each set
Scaling Options
Beginner
6 Sets, each for time
3 TnG Power Cleans @ technical
6-8 Ring Rows
-rest 3:00 b/w-
Intermediate
6 Sets, each for time
3 TnG Power Cleans @ 70%
6-12 Strict Banded CTB
-rest 3:00 b/w-
Extra Accessory
Core (Checkmark)
Core Accessory:
EMOM 10 minutes
Perform 15 sec GHD Hollow Hold directly into 6-10 GHD Sit Ups
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