CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Row 30 seconds
25’ Spiderman Lunges
Row 45 seconds
10 Jumping lunges
Row 60 seconds @ hard
10 Muscle Cleans
B. Mobility
banded hip flexor stretch
2 sets of 10 (each direction, each leg)
C. Specific
2 sets
10 Alternating Glute Bridge MArch
10 Good mornings @ empty bar
10 Alternating Reverse lunges @ empty bar
5 Tempo Jumping Back Squats @ empty bar
2. Ramp up back squat
Weightlifting
A: Back Squat
4 sets
2 reps @ 80%
Rest 30 sec
5 reps @70%
Rest 30 sec
10 reps @50%
Rest 1 min
The rest periods are important
TC: 15 min
Score: Weight
Scaling Options
Beginner
3-4 x 10 with control descent
Intermediate
As Written
Perform
5 sets
Metcon
B: Metcon (Time)
For Time
22-16-10
Hang power clean 135/95 lbs
Strict HSPU
RX+ 155/105, 4/2″ Deficit
KG: 60/43 KG
TC: 15 min
Score: Time
Scaling Options
Beginners
22-16-10
Hang power clean @Moderate
DB Strict Press
Intermediate
Hang power clean @115/75 lbs
15-10-5
HSPU*
*Add plate under head if needed for ROM (if so keep volume of rep as RX)
Perform
N/A
Extra Accessory
Metcon (No Measure)
3 sets
10/10 Landmine rotations
50/50 Single leg Toes touches for quality