CrossFit Illuminati – CrossFit
Warm-up
A. General
2 Rounds:
10 PVC Dislocates
10 PVC Good Mornings
10 PVC Front Squats
10 PVC Floor Press
10 PVC Muscle Clean + Strict Press
B. Mobility/Activation
Standing Ankle PNF Stretch
1:30 per side.
Here we’ll use a standing ankle stretch variation to prep our squat bottom position. Spend the allotted time per side driving the knee forward to end range, relaxing, and repeating the cycle.
C1. Specific Weightlifting
@ empty barbell
10 Back Rack Elbow Rotations
5 Muscle Clean + Strict Press
5 Power Clean + Push Press
5 Squat Clean + Push Jerk
-then-
3×2 Clean & Jerk, building to 70%
C2. Specific Metcon cont’d
@ 2 x light DBs
5 DB Front Squats
5 DB Squat Cleans
5 DB Floor Press
(after each set of 5, perform 3 light med ball slams)
-then-
7 Med Ball Slams @ workout weight
5 DB Squat Cleans @ workout weight
3 DB Floor Press @ workout weight
Weightlifting
Clean and Jerk (Clean & Jerk
Every 30 seconds for 12 Sets
1 rep @ 70%
)
TC: 6 Minutes
Score: Weight
Scaling Options
Beginner
EMOM x 6
1-3 @ technical
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 minutes
20 Med Ball Slams 30/20 lbs
15 DB Squat Cleans 2×50/35 lbs
10 DB Floor Press 2×50/35 lbs
Extra Accessory
Post Chain Accessory:
Glute Ham Raise
6 x 6 reps