CrossFit Illuminati – CrossFit
Warm up
A. General
5 minute circle run in the gym. Coach calls out movements throughout the run. Complete movements and continue running.
B. Specific Metcon
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
Example: https://youtu.be/eqiiEWioZcI
If you wish to cover the heel lock: https://youtu.be/_W8FFKqUDj4?si=lTdMedxdqE9DPrsP
-then-
1-2 Rope Climbs -or- workout mod
-then-
10 DB Deadlifts @ light DBs
-then-
1 Rope Climb
5 Cal Row
8 DB Deadlifts @ workout weight
Weightlifting (4 Rounds for weight)
Weightlifting Accessory:
Overhead Squat + Snatch Balance
4 x 3 + 1 @ 70%
Metcon
Metcon (Time)
For Time:
3 Rope Climbs
50/35 Cal Row, 35/25 bike, or 600 m run
3 Rope Climbs
60 DB Deadlifts 2×50/35lbs
3 Rope Climbs
50/35 Cal Row, 35/25 bike or 600 m run
3 Rope Climbs
TC: 22 Minutes
Score: Time
KG: 22.5/15
Scaling Options
Beginner
For Time:
6 Lying to Standing Rope Climb -or- 10 Ring Rows
25/15 Cal Row
6 Lying to Standing Rope Climb -or- 10 Ring Rows
30 DB Deadlifts @ 25/15lbs
6 Lying to Standing Rope Climb -or- 10 Ring Rows
25/15 Cal Row
6 Lying to Standing Rope Climb -or- 10 Ring Rows
Intermediate L1
For Time:
3 x 1/2 Rope Climbs
50/35 Cal Row
3 x 1/2 Rope Climbs
60 DB Deadlifts @ 35/25lbs
3 x 1/2 Rope Climbs
50/35 Cal Row
3 x 1/2 Rope Climbs
Intermediate L2
For Time:
1-2 Rope Climbs
50/35 Cal Row
1-2 Rope Climbs
60 DB Deadlifts @ 35/25lbs
1-2 Rope Climbs
50/35 Cal Row
1-2 Rope Climbs