CrossFit Illuminati – CrossFit
Warm-up
A. General
Wall ball Partner warmup
– Chest toss
– Lateral toss
– Wall ball toss
B. Mobility
front rack elbow rotations
10/10
C. Specific
– Clean lift off
– Clean Deadlift:
– Halting Power Clean (Halting @ power position)
– Halting Squat Clean (Halting @ power position)
– Front Squats
Weightlifting
Clean (Squat Clean + Front Squat
(2+1) @65%
(2+1) @75%
(2+1) @80%
(2+1) @77%
(2+1) @82%
(2+1) @80%
(2+1) @85%
Rest 2 minutes between sets)
TC: 20 minutes
Score: Weight
Scaling Options
Beginner
7 x 2+1 @ technical weight
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
2-4-6-8-10…
Burpee Box Jump 30/24″
Wall ball 20/14 lbs
Score: Rounds & Reps
KG: 9/6
Scaling Options
Beginner
2-4-6-8-10…
Burpee Step up on plates
Wall ball @ 12/10lbs
Intermediate
2-4-6-8-10…
Burpee Box Jump @24/20″
Wall ball @ 16/12 lbs
Extra Accessory
Upper Accessory (Weight)
Single arm DB bench press
3 x 12reps @as heavy as possible
Hold every rep for 2 sec at top
No rest between arms, rest 60 sec between sets
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