CrossFit Illuminati – CrossFit
Warm-up
A. General
2 rounds
40s Jumping jacks
10 V-ups
10 Bird dogs
10 Deadbug
B. Mobility
Elbow plank scap pushes + 2 sec pause
10 repetitions, slow and controlled with pause in protraction
C. Skill prep (metcon)
3 Power clean @ weight 1 or empty bar
3 x Gradual TTB
3 Power clean @ weight 1/ heavier
2 x Gradual TTB
3 Power clean @ weight 2
1 Gradual TTB
*1 rep of a Gradual TTB = 1 beat swing + 1 Toes to hip height + 1 TTB or as high as possible
Weightlifting
Deadlift (6 x 3 @ 70%
Rest 60-90 seconds
)
TC: 12 minutes
Score: Weight
Scaling Options
Beginne r
6 x 3, tempo:3.1.0.1 @ RPE 6
Intermediate
As written
Perform
6 rounds
3 reps @70%
60 seconds easy bike
Metcon
Metcon (Time)
3 rounds for time
10 power cleans 135/95lbs
15 TTB
Rest 2 minutes
3 rounds
6 Power Cleans 185/135lbs
15 TTB
TC: 18 minutes
Score: Total time -2minutes
KG: 60/43, 84/60
Scaling Options
Beginner
3 rounds
6 Power Cleans @ 65/45lbs
15 Hanging knee raise
3 rounds
6 Power Cleans @ 65/45lbs
15 Hanging knee raise
Intermediate
3 rounds
10 power cleans @ 115/75lbs
7 TTB
3 rounds
6 Power Cleans @ 135/95lbs
7 TTB
Perform
2 rounds
10 Power Clean @135/95
15 TTB
Rest 60 seconds
2 rounds
8 Power Clean @155/105
15 TTB
Rest 60 seconds
2 rounds
6 Power Clean @185/125
15 TTB
Rest 60 seconds
2 rounds
4 Power Clean @225/155
15 TTB
Extra Accessory
Post chain (Weight)
Single leg hip thrust hold
3 x 30 seconds/side
You must be logged in to post a comment.