CrossFit Illuminati – CrossFit
Warm-up
A. General
Tabata
2 x Jump rope
2 x Air squats
2 x Jump rope
2 x Med ball squats
B. Mobility/Activation
Goblet squat ankle mobility drill
8/8
C. Specific (Drills)
– Clean lift off
– Tempo Clean pull with pause
– Tempo Clean with pause
– Tempo clean
– Clean
Weightlifting
Clean (10 reps @ 60%
8 reps @ 70%
6 reps @ 80%
)
TC: 8 minutes
Score: Weight (last bar)
Scaling Options
Beginner
6 @ RPE 5
6 @ RPE 6
6 @ RPE 7
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
40 Double-unders
10 Wall balls 20/14 lbs
10 CTB
Score: Rounds & reps
KG: 9/6
Scaling Options
Beginner
40 Single-unders
10 Wall ball @12/10lbs
10 Ring rows
Intermediate L1
20-40 Double-unders
10 Wall ball @16/12 lbs
10 Jumping C2B
Intermediate L2
20-40 Double-unders
10 Wall ball @ 16/12 lbs
6 Pull ups
Perform
20 Crossover double-unders
10 Wall ball @20/14 lbs
10 CTB
Extra Accessory
Grip Work (Checkmark)
Behind the back wrist curls
3 x 60 seconds max reps
Rest 60 seconds between sets
Empty barbell or light. You should be able to complete the minutes breaking 1 or 2 times maximum.
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