CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 sets
10/8 cal Row/Bike/Ski or 200m Run @Easy
25’/25′ Single arm OH Carry
20 Seconds/side PNF lat stretch on floor
https://www.youtube.com/watch?v=2F-wH4sDFho
B. Specific
5 dip hold
5 Elbow rotations
5 btn Push press + pause in ext.
5 drop jerk
5 Push jerk
Weightlifting
A: Metcon (3 Rounds for time)
Jerk
3 rounds
7 @ 70%
5 @ 72.5%
3 @ 75%+
Rest 3mins between rounds
Change your own plates and try to make the final bar heavier each round
Score: Time of each round (3 scores)
TC: 15mins
Scaling options
Beginner
3 rounds
20 Push press or Push jerks @moderate
Rest 2mins between rounds
Intermediate & COMP
As written
Metcon
B: Metcon (Time)
5 rounds for time
200 m run
10 Deadlifts (225/155 lbs)
TC: 15 mins
Scaling options
Beginner
5 rounds
100-150 m run
10 Deadlifts @ moderate
Intermediate
5 rounds
200 m run
10 Deadlifts (135/105 lbs)
COMP
As written
Extra Accessory
Metcon (Weight)
Pendlay row
5 x 5 @Heavy Across
Goal: Upper pull and post chain strength