CrossFit Illuminati – CrossFit
Warm-up
A. General
2-3 sets
30 jumping jacks
5 Beat swings/Jumping BMU
5/5 Front rack lunges
5 Strict press
B. Mobility
Barbell Elbow rotations
10 reps total
C. Specific
6 Pause front squats
6 Tall squat cleans
6 Hang squat clean
6 strict press
6 jerk dips
6 push press
6 push jerks
6 tempo squat clean and jerks
Weightlifting
Clean and Jerk (Hang Clean & Jerk
1 x (3+1) @ 60%
2 x (2+1) @ 70%
2 x (2+1) @ 80%
Rest 2 minutes between sets)
TC: 18 minutes
Score: Weight
Scaling Options
Beginner
5 x 2+1 @ across
Intermediate
As written
Perform
N/A
Metcon
Metcon (Time)
5 rounds For time
200m Run
12 Burpees to target
6 Bar muscle-ups
TC: 15 minutes
Score: Time
Scaling Options
Beginner
200m jog
6 Burpees / Down & ups
3 Band assisted strict chin ups
Intermediate
200m run
12 Burpees
3 Jumping bar muscle up
Perform
Every 4 min x 5 rounds
2 rounds
12/10 Cal row
6 Burpee box jump 30/24″
3 Ring mu
Extra Accessory
Push Press (1 x 5 @ 70%
1 x 5 @ 75%
3 x 5 @ 80%
Rest 2-3 minutes between sets)
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