CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 set
60sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
10 Rotating T spine squats
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front squats*
3 Tempo power cleans
*Pause for 2 seconds at power clean reception on the way down
Weightlifting
A: Power Clean
Every 30sec x 6 (3mins)
4 TNG Power Clean @60%
Rest 2mins
Every 30sec x 6 (3mins)
4 TNG Power Clean @50%
TC: 8 min
Score: Weight
Scaling options
Beginner
2 Power Cleans @ moderate
Intermediate
3 TNG Power Clean @ 60%
Perform
4 sets
8 TNG @50%
Rest 10-15sec
4 TNG @60%
Rest 10-15sec
2 TNG @70%
Rest 2 minutes
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
4 Front squat 185/135 lbs
8 Bar facing burpees
KG: 85/80 KG
TC: 12 min
Score: Rounds and Reps
Scaling options
Beginner
4 Front squat @ moderate
8 burpees
Intermediate
4 Front squat @ 155/105 lbs
8 Bar facing burpees
Perform
@225/155 lbs
Extra Accessory
Metcon (No Measure)
Standing Banded W
3 x 15
Hold 5 seconds every 5 reps
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