CrossFit Illuminati – CrossFit
Warm-up
A. General
12/12 Banded monster walks
6 Good mornings
6 Front rack elbow rotations
6/6 Front rack reverse lunge
3 Pause back squat @ empty bar or light
B. Mobility
90/90 Hip stretch
30s/side
C. Specific Part B
5 Clean first pulls
5 Low hang clean pulls
5 Tall power cleans
5 Tempo cleans
Weightlifting
Back Squat (2RM)
TC: 18 mins
Score: Weight
Scaling Options
Beginner
6 x 2 @ tempo 3.1.X.1
Intermediate
As written
Perform
With light bands
Metcon
Metcon (Time)
5 rounds for time @155/105 lbs
10 Power cleans
10 Front rack lunges
TC: 12 Mins
Score: Time
KG: 70/50
Scaling Options
Beginner
5 rounds @ 65/45lbs
10 Power cleans
10 Front rack lunges
Intermediate
5 rounds @135/85 lbs
10 Power cleans
10 Front rack lunges
Perform
As written
Extra Accessory
Post chain (Checkmark)
Hip thrust hold
3 x 60 seconds @ moderate to heavy
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