CrossFit Illuminati – CrossFit
Warm-up
A. General
AMRAP 5 minutes
5 Machine Cals
5 Plate Ground to OH
10 Dynamic Pike Stretch Pulses
B. Specific Strength
@ empty barbell
5 Good Mornings
5 RDLs
5 Deadlifts w/3sec pause at mid-shin
-then-
3×2 Deadlifts, building to 60%
C. Specific Metcon
2-3 Sets of 2-3 reps of power cleans,
building to workout weight.
-then-
5 Machine Cals
3 Power Cleans @ workout weight
Weightlifting
Deadlift (4×6 reps @ ascending
*starting at 60%)
TC: 12 Minutes
Score: Weight
Scaling Options
Beginner
4 x 4 @ technical
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
200 m run
15 Power Cleans 135/95 lbs
TC: 12 Minutes
Score: Rounds + Reps
KG: 60/40
Scaling Options:
Beginner
AMRAP 12
100 m run
10 Power Cleans @ 65/45 lbs
Intermediate
AMRAP 12
200 m run
15 Power Cleans @ 95/65 lbs
Extra Accessory
Core Accessory (Checkmark)
3 Sets
10 Strict TTB
50′ Front Rack Barbell Carry @ heavy