CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
30 secs on, 30 off
– Row
– In and out squats (on plate)
– Plate ground to OH
B. Mobility
Front rack elbow rotations
2 x10 each side
C. Specific
5 Tall muscle clean
5 Tall Power Clean
5 Tempo Clean pull
5 Tempo High Clean pull
5 Tempo Power clean
Weightlifting
A: Metcon (Weight)
5sets @ascending
1 Power clean
1 Front Squat
TC: 15 minutes
Score: Weight
Scaling Options:
Beginner
5 x 2 Power Cleans + 1 Front Squat
Intermediate & Perform:
As written
Metcon
B1: Metcon (AMRAP – Rounds and Reps)
AMRAP 6minutes
15 Burpees
15 Front Squat (95/65)
4 mins Rest
B2: Metcon (AMRAP – Rounds and Reps)
AMRAP 6minutes
12 Burpees
12 Front Rack Lunges
TC: 16 min
Score: Rounds and Reps(2)
Perform:
12/9 Cal Bike
(135/95)
Extra Accessory
Metcon (Checkmark)
4sets
4 Clean Banded Deadlift @100%**
Right into
2 High Box Jump
**Pause 1 sec at the knee in the descent
Focus on position in the Clean Deadlift