CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Line Drill Simon Says’
Pick 4-6 of your favorite line drills:
– high knees
– butt kicks
– carioca
– lateral lunges
– fast feet
-lunge and twist
Play for 4-5 Minutes.
B. Mobility/Activation
2 Rounds:
30-45sec Dead Hang
5 Prone Arch Raise Complexes
C1. Specific
10 Scap Pull Ups
5 Tight Kip Swings
5 Kipping Knee Raise
5 Toes to Eye Level
3-5 TTB -or- workout mod
C2. Specific cont’d
@ light DBs
5 DB Deadlifts
5 DB Muscle Cleans
3 DB Power Cleans
-then-
100m Run or shuttle run
3-5 TTB -or- workout mod
3 DB Power Cleans @ workout weight
Metcon
Metcon (5 Rounds for time)
E6MOM x 5
2 Rounds of
200m Run
9 TTB
6 DB Power Cleans 2×50/35lbs
TC: 30 Minutes
Score: Each set for time
KG: 22.5/15
Run Subs: 250m Row -or- 15/12 Cal Bike
Scaling Options
Beginner
E6MOM x 5
1 round of
200m Run
12 Hanging Knee Raise
9 DB Power Cleans @ 2×25/15lbs
Intermediate L1
E6MOM x 5
2 Rounds of:
200m Run
9 Toes To Eye Level
6 DB Power Cleans @ 2×35/25lbs
Intermediate L2
E6MOM x 5
2 Rounds of:
200m Run
6 TTB
6 DB Power Cleans @ 2×35/25lbs
Extra Accessory
Upper Accessory (Weight)
Superset
DB Pinch Grip Bicep curls
DB Bench Press
5 x 10 @ light-mod