CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
@ light-mod band
AMRAP 5
12 Banded Good Mornings
12 Banded OH Press
12 Seated Banded Row
12/12 Crossband Lateral Walk
B. Mobility/Activation (2 Min)
Rig Assisted Pole Pry
1:30-2:00 here, keep it active by shifting weight side to side, shifting hips forward and back.
C1. Specific Strength (6 Min)
@ empty barbell
20 sec Supinated Grip RDL Hold, bar just below knee, focus on balance and post chain tension
10 Supinated Grip Bent Over Rows
-then-
1-2 Sets Supinated Grip Bent Over Rows, building to starting weight
C. Specific Metcon (8 Minutes)
@ empty barbell
10 Back Rack Elbow Rotations
5 Muscle Cleans
5 Squat Cleans
5 Push Press
-then-
6 Squats Cleans @ workout weight
6 Push Press @ workout weight
6 Box Jump Overs @ workout height
Weightlifting
Weightlifting (Weight)
Bent Over Row, supinated grip
5×10 reps
TC: 15 Minutes
Score: Total Weight
Scaling Options
Beginner
Bent Over Row, supinated grip
5 x 6-8 @ technical
Intermediate
As Written
Metcon
Metcon (AMRAP – Rounds and Reps)
2x AMRAP 5 minutes
12 Squat Clean 115/75 lbs
12 Push Press 115/75 lbs
12 Box Jump Overs 24/20 in
-rest 2:00 b/w-
TC: 12 Min
Score: Sum Total Rounds + Reps
KG: 52/34
Scaling Options
Beginner
8 Squat Clean @ 45/35 lbs
8 Push Press @ 45/35 lbs
8 Box Step Overs @ 20/16in
Intermediate
12 Squat Clean @ 75/55 lbs
12 Push Press @ 75/55 lbs
12 Box Jump Overs @ 24/20 in
Extra Accessory
Core (Checkmark)
4 Sets:
30 sec/side Side Star Plank
8/8 Banded Hanging Single Leg Knee Raise