CrossFit Illuminati – CrossFit
Warm-up
A. General
AMRAP 5
10 Cobra Kang Squats
10/side Lunge + Hammy Rocks
30 Single Unders -or- Penguin Taps
10 Back Rack Elbow Rotations
B. Mobility/Activation
Deep Squat Thoracic Rotations
Spend 1:30 rotating and reaching, with each rep trying to sit a little deeper and reach a little further.
C1. Specific Weightlifting
@ empty barbell
10 Back Squats @ 30×1 tempo, concentric speed focus
-then-
3 Sets of 1-2 reps building to working weight, concentric speed focus
C2. Specific Metcon
2-3 Sets of 2-3 Cleans, building to workout weight
-then-
2 Sets:
20 Double Unders
3 Cleans @ workout weight
Weightlifting
Back Squat (5×2 @ ascending
*Begin @ 75%)
TC: 15 Minutes
Score: Weight
Scaling Options
Beginner
5 x 2 @ 31×1 tempo
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
5 x
AMRAP 2 minutes
30 Double-unders
6 Cleans 115/75 lbs
-Rest 1 Minute b/w-
TC: 14 Minutes
Score: Sum Total Rounds + Reps
KG: 52/39
Scaling Options
Beginner
5 x AMRAP 2
30 Single Unders -or- Penguin Taps
6 Cleans @ 45/35lbs
-Rest 1 Minute b/w-
Intermediate
5 x AMRAP 2
20-30 Double Unders -or- 30 Single Unders
6 Cleans @ 75/55 lbs
-Rest 1 Minute b/w-
Extra Accessory
Accessory (Checkmark)
Superset:
Plate Push @ heavy
5 x 100′
Banded TKEs
5 x 15/15