CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
30 sec Row Easy
15 Air Squats
30 sec Row Moderate
10/10 Box Step Ups @ low box
30 sec Row Fast
15 Plate Ground to Overhead @ light
B. Mobility/Activation (4 Min)
Banded Lat Stretch
Accumulate 1:30,
20 PVC Dislocates
C1. Specific Strength (7-10 Min)
@ empty barbell
5 RDLs
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
—
5 Push Press
5 Push Jerk
5 Squat Clean & Jerk (focus on return from OH)
—
-then-
3×2 Squat Clean & Jerk, building to working load
C2. Specific Metcon (6 Min)
8 Low Box Jumps
4 Box Jumps @ workout height
-then-
2×5 Deadlifts, building to workout weight
-then-
100m Row
4 Box Jumps @ workout height
8 Deadlifts @ workout weight
Weightlifting
Clean and Jerk (EMOM 5 minutes
3 Squat Clean & Jerk @ 65%, TnG)
TC: 5 Minutes
Score: Weight
Scaling Options
Beginner
EMOM 5
3 reps @ technical loading, not TnG
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
250/200m Row
12 Box Jumps 30/24”
21 Deadlifts 155/105 lbs
TC: 12 Minutes
Score: Rounds + Reps
KG: 70/48
Scaling Options
Beginner
175/125m Row
10 Box Step Ups @ 18/14in
15 Deadlifts @ 65/45
Intermediate
250/200m Row
12 Box Jumps @ 24/20in
21 Deadlifts @ 115/75
Extra Accessory
Lower Accessory (Checkmark)
Low Back Accessory:
GHD Reverse Hypers
3 x 15 @ Light Band or Bodyweight