CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60 sec Row @easy-mod
30 sec Russian KBS
30 sec Tall box jumps + step down
https://youtu.be/BFXHi8lMKDc
B. Mobility
Btn tricep stretch with plate
30 sec on / 10sec off x 2
https://youtu.be/SWez7-liB64
Looking for full shoulder blade retraction
C. Drills
Jerk
Looking for full shoulder blade retraction:
5 btn barbell rotations
3 btn press
3 strict press
Looking for vertical bar path, maintaining weight in the heels: https://youtu.be/KM29Ka3UslU
3 Jerk dips
3 Push press*
3 Slow motion Jerks
–Break–
3 Tall muscle cleans
3 pause front squats
Looking for smooth transition (turnover) and straight bar path:
3 Tall cleans
3 Low hang cleans
3 Slow motion cleans
Weightlifting
A: Clean and Jerk (9 x 2 @60%)
Every 2 mins x 9
2 Clean & Jerk @ Ascending from 60%
Score: Heaviest weight
TC: 18mins
Scaling options
Beginner
2 Power Clean and Jerk@ Moderate
*use a weight that allows for technical improvement
Intermediate
As Written
COMP
3 x EMOM 6
Odd: Clean and Jerk
Even: 15-18 Bar facing Burpees
First EMOM: 1 rep every 10 sec @185/115
Second EMOM: 1 rep every 15 sec @225/145
Third EMOM: 1 rep every 20-30 sec @275//75
Metcon
B: Metcon (Time)
4 rounds for time
20/15 Cal Bike/Row/Ski
20 Wall Balls 20/14lbs
15 KB swings 24/16kg
Kg: 10/7
Score: Time
TC: 16min
Scaling Options
Beginner
4 rounds for time
12 Cal Bike/Ski/Row
20 Wall Balls @Moderate
15 Russian KB Swings @Light
Intermediate
4 rounds for time
16 Cal Bike/Ski/Row
15 Wall Balls @20/14
10 KB Swings @ 24/16 KG
COMP
4 rounds for time
20 Cal bike
20 Wall Balls @20/14 lbs
20 Hang Snatch @ 95/65 lbs
Extra Accessory
Metcon (No Measure)
Body saw
3 x 10
Rest as needed between sets
Goal: Core stability