CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
EMOM 4
Odd: Bike or Row
Even: 1 moderate height box jump 3,5,7 sec
B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
1 Set
-5/5 Airplanes
-20 air squats
-3 Hang clean pulls
-3 pause hang cleans*
*Pause in reception
Weightlifting
A: Metcon (Weight)
6 sets
3 Low Hang Clean @70-80%
Rest 2-3mins
Score: Weight of heaviest set
TC: 15mins
Scaling options
Beginner
6 sets
3 Low Hang Clean @moderate
Intermediate
As written
COMP
2-3 x EMOM 6
Min 1,4: Deadlift
Min 2,5: 50′ Broad Jumps
Min 3,6: 3 Low hang Clean @80%+
Rest 3 minutes between each EMOM
Metcon
B: Metcon (Time)
For time
150-100-50 Double-unders
50-30-10 TTB
600-400-200 m Run
Score: Time
TC: 20mins
Scaling options
Beginner
For time
150-100-50 Single under*
50-30-10 V-ups
run
*Attempt a double under every 10-20reps
Intermediate
For time
50-30-10
Double under
Toes to eye level
run
COMP
As written
Extra Accessory
Metcon (No Measure)
Core stability
4 sets
3 Dragon flag
6 Explosive V-ups
12 Sky touches
Rest 60-90 seconds