CrossFit Illuminati – CrossFit
Warm-up
A. General
2 sets
30sec Row/Bike/Ski
5 RDL Jump @empty bar
10 Rotating T spine squat
https://youtu.be/ue3M_kDdX3 4
B1. Specific
3 Hang clean pull
3 Tall power cleans
5 Front rack elbow rotations
3 Tempo power cleans
3 Pause Front squats*
*Pause for 2 seconds in the bottom
Front rack elbow rot ations
https://youtu.be/8rqB 4j2iUEA
Weightlifting
A: Clean (Power Clean + Squat clean
5 x 1 + 1 @ 80%+)
Score: Max weight
TC: 15mins
Scaling options
Beginner
5 x 3 + 3 @Moderate
Intermediate & Perform
As written
Metcon
B: Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
TC: 12mins
KG: 9/6 KG
Score: Time
Scaling options
Beginner
100-150 Wallball@light
Intermediate
150 Wallball@14/10lbs
Perform
Using tabata intervals:
150 wall balls for time @30/20 lbs
Extra Accessory
Metcon (Calories)
Assault/Echo Bike Intervals
Tabata:
8x
:20 Max Cals
:10 Rest
This little bit of heaven can be included in the class if you have the time (it’s only 4 little minutes, come on…)