CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run/Ski @ easy
30sec Banded sidewalks (15sec/side)
60sec Row/Bike/Run/Ski @ Moderate
30 sec Pause Air squats
60sec Row/Bike/Run/Ski @ Hard
B. Mobility
Full squat T spine rotations
60sec
https://youtu.be/w4IdAUSHJUU
C. Specific
3 halting clean deadlifts
3 hang clean pulls
3 Halting cleans (pause at hang position)
3 tempo hang cleans
—-
3 Strict press
3 Push press
3 Push jerk
Weightlifting
A: Metcon (Weight)
Work up to a heavy complex for the day
1 Clean
1 Hang Clean
1 Jerk
TC: 17 min
Score: Weight
Scaling Options
Beginner
Across @ technical weight
Intermediate
As Written
Perform
Work up to a heavy complex for the day
2 Hang Clean
1 Jerk
Metcon
B: Metcon (Time)
4 rounds for time
20 DB or KB Thrusters 2×50/35lbs
16 Alternating DB or KB Snatch 1×50/35lbs
KG: 35/25 KG
TC: 13 min
Score: Time
Scaling Options
Beginner
@25/15lbs
Lower reps in thrusters if needed
Intermediate
@35/25lbs
Perform
4 rounds @75/55 lbs
20 Thrusters
15 Power Snatch
Extra Accessory
Metcon (No Measure)
Rotator cuff drop and catch
3 x 10/side
Rest as needed between sets
FOR QUALITY