CrossFit Illuminati – CrossFit
Warm-up
A. General
3 sets
25’ Soldier’s walk
5/5 RDL with reach
25’ Inch worms
B. Mobility
barbell lat stretch
45 secs each side
C. Specific (Drills)
– 5-7 Tall clean (power)
– 5-7 Hang clean
– 5-7 Low hang clean
– 5-7 Power clean
C. Specific prep
3 sets @ ascending
25’ Farmers Carry
1 Hang Power clean
1 Low Hang Power clean
1 Power Clean
Ramp up suggestion:
1 complex @ 40%
1 complex @ 50%
1 complex @ 60%
Then provide time to do 70% and see if athletes should adjust the weight
Metcon
Metcon (Time)
6 Rounds @ 70-80%
100 meter Farmer’s Carry 2x 32/24kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean
TC: 25 minutes
Score: Weight
Scaling Options
Beginner
100′ Farmer’s Carry @ 2x 16/12kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean
@ Technical
Intermediate
100′ Farmer’s Carry @ 2x 24/16kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean
@ 70-80%
Extra Accessory
Core (Checkmark)
2 sets
12 Weighted Deadbugs
12 Plank Bird dog