CrossFit Illuminati – CrossFit
Warm up
A. General
‘Fish Game’
Play this fun game for 4-8min (1-2 Rounds).
This game is on your Concept2 Monitor and helps teach intensity modulation.
(For those not using C2 Rowers, play the rowling game from Friday of Week 2)
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
Metcon
Metcon (Time)
For Time:
3 Rope Climbs
50/35 Cal Row
3 Rope Climbs
60 DB Deadlifts 2×50/35lbs
3 Rope Climbs
50/35 Cal Row
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
Accessory
Accessory (4 Rounds for weight)
Weightlifting Accessory:
Overhead Squat + Snatch Balance
4 x 3 + 1 @ 70%