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.
B1. Specific Weightlifting
10 PVC dislocates
10 strict press
10 behind the neck push press
10 overhead squats
5 snatch balance
Then ramp up to 70%
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