CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
2 Rounds
100m Jog
5/5 Lunge & Reach
5/5 Box Step Ups @ workout height
5 Box Jumps @ workout height
10 Plate Good Mornings
B. Mobility/Activation (2 Min)
Barbell Assisted Straddle Stretch
Accumulate 2:00 total
Keep it dynamic by using PNF and by reaching the torso towards each knee, side to side.
C1. Specific Weightlifting (5 Min)
@ empty barbell
5 First Pulls (mid-shin to knee)
5 Deadlifts
-then-
@ light loading
5 First Pulls (floor to knee)
5 Deadlifts
3-5 Deadlifts, building to working load
C2. Specific Metcon (8 Min)
@ light DB
4 DB Romanian deadlifts
4 DB Hang Muscle Cleans (focus on leg drive)
4 DB Hang Power Cleans
-then-
8 Box Jumps @ workout height
3 DB hang power clean @ workout weight
100m Run / 5 Cal Fan Bike
Weightlifting
Deadlift (3 x 5 reps @ 75%)
TC: 10 Minutes
Score: Load
Scaling Options
Beginner
3 x 5 @ technical
Intermediate
As Written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
30 Box Jumps 24/20”
20 DB Hang Power Cleans 2 x 50/35 lbs
400m Run / 30 Cal Fan Bike
TC: 15 Minutes
Score: Rounds + Reps
KG: 22.5/15
Scaling Options
Beginner
20 Box Step Ups @ 18/14 in
12 DB Hang Power Cleans @ 2x 25/15
200m Run / 15 Cal Fan Bike
Intermediate
30 Box Jumps @ 24/20 in
20 DB Hang Power Cleans @ 2×35/25 lbs
400m Run / 30 Cal Fan Bike
Extra Accessory
Accessory (Checkmark)
Hip Accessory:
Side Plank Leg Lift
3 x 15/15 reps