CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
1:00 single-unders
1:00 5 Plate ground to overhead + 5 plate squats (amrap)
B. Activation
Adductor bridge holds
2 x 10-15 seconds per side
90/90 position. Scale down by keeping non-working leg on the ground
https://youtu.be/1uBpW1Dby-o?si=qDplcynGo00t3bNz&t=123
C. Specific
Ramp up Back Squats
C. Specific Metcon
5 Deadlifts
5 Muscle cleans
5 Power Cleans
—
Ramp up for workout
Weightlifting
Back Squat (5×5 @ ascending
*Begin @ 65%
)
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
5 x 5 @ 31×1 tempo
Intermediate
As written
Metcon
Metcon (Time)
4 rounds for time
50 Double-unders
12 Deadlift 155/105 lbs
9 Power Clean 155/105 lbs
TC: 12 Minutes
Score: Time
KG: 70/48
Scaling Options
Beginner
4 Rounds
50 SU
12 Deadlifts @light-mod
9 Power Cleans @light-mod
Intermediate
4 Rounds
50 Double-unders
12 Deadlift @115/75
9 Power Clean @115/75
Extra Accessory
Core (Checkmark)
3 sets
10 Strict TTB
60 sec/side Star plank
Rest 30 sec