CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30sec Row/Bike/Ski
10 good mornings
10 strict press
B. Mobility
Banded lat stretch
2x 10 reps each side
C. Specific
With an empty bar:
*3 High box jumps between each drill
5 Low hang clean pull
5 High Hang clean pull
5 Jerk dips
5 push press
5 push jerks
5 low hang clean and jerks
Weightlifting
A: Metcon (AMRAP – Reps)
AMRAP 10minutes
Clean & jerk, 30 reps @95/65 lbs
Clean & jerk, 30 reps @135/95 lbs
Clean & jerk, 30 reps @185/135 lbs
Clean & jerk, as many reps as possible @225/155 lbs
KG: 45/30, 60/45, 85/60, 100/70
Score: Total Reps
TC: 10 min
Scaling options
Beginner
Clean and Jerk, 30 Reps
Example Weights- 75/55,95/65,115/75,135/95 for Max Reps
Intermediate
Use %
30%, 40%, 50%, 60% (more or less 5%)
COMP
As written
Metcon
B: Metcon (Time)
3 rounds for time
100 Double-unders
12 Front Squat (95/65#)
12 Push Press (95/65#)
Score: Time
TC: 12 mins
Scaling options
Beginner
100 Single-unders
12 BB Front squat@light
12 BB push press@light
Intermediate
50 double-unders
12 Front squat @ 75/55 lbs
12 Push press @ 75/55 lbs
Extra Accessory
Metcon (Weight)
Russian Twists
4×20
(each side)