CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 sets
5/5 Front rack lunges
5/5 KB/DB windmills
10 Med Ball abmat sit ups
B. Mobility
Banded lat stretch
2×10 each side
C. Specific Drills
Clean
3 Pause front squats
3 No hook, no contact squat cleans
3 Tall squat cleans
3 tempo cleans
5 strict press
5 push press
5 push jerks
Weightlifting
A: Clean and Jerk (5 x 1 @90%)
Rest as needed between reps
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5x 1-3 @ Good technique
Intermediate
As Written
Metcon
B: Metcon (Time)
21-15-9-15-21
Medball situps (20/14)
Calorie Row/Bike/Ski
TC:15 min
Score: Time
Beginner
15-12-9-12-15
Sit ups
Calories
Perform
21-15-9-15-21
GHD sit ups
Cal ski
Extra Accessory
Metcon (No Measure)
EMOM 9minutes
6 Heavy Wallballs + 6 High Box jumps
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