CrossFit Illuminati – CrossFit
Warm-up
A. General
30 sec Air Squats
30 sec Banded good mornings
30 sec High Knees
30 sec elbow rotations
30 sec Lateral shuffles (25’)
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific (Drills)
– 5-7 Muscle cleans
– 5-7 Tall squat cleans (work your way form power to squat)
– 5 Tempo Squat Cleans
Then
Ramp up
Weightlifting
Clean (EMOM 6minutes
3 Squat Cleans @ 65-70%)
TC: 6 min
Score: Weight
Scaling Options
Beginner
3 Cleans @ Quality
Intermediate
As Written
Perform
@65-70%
3 TNG Clean and Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
50′ Farmer’s Carry 2×50/35 lbs
7 Burpee Deadlifts 2×50/35 lbs
100′ Shuttle run (25 out & back)
KG: 25/15
Score: Rounds & Reps
Scaling Options
Beginner
50′ Farmer’s Carry @ 35/25 lbs x 2
7 Burpees
100′ Shuttle run (25 out & back)
Intermediate
50′ Farmer’s Carry @ 35/25 lbs x 2
7 Burpee Deadlifts @ 35/25 lbs x 2
100′ Shuttle run (25 out & back)
Perform
AMRAP 10minutes
250/200m Skierg
7 Burpees over wall
100′ D-ball Carry on Shoulder @100/80*
*50′ on each shoulder
Extra Accessory
Accessory (Checkmark)
Banded Cat/Cows
3 x 12