CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 sets
30 seconds Row @Low intensity
5 hang muscle clean (no hook grip, no contact, no feet)
5 inchworms
B. Specific: Positions
5 Clean grip RDL’s
5 clean pulls
5 Tempo power Clean
https://youtu.be/AzbB8_f3WwA
C. Drills: Bar Path
3 sets @Ascending from the hang
-Clean High pull + power clean
2 + 1
Weightlifting
A: Hang Power Clean
EMOM 6 minutes
3 Hang Power Clean @70%
TC: 6 min
Score: Weight across
Scaling options
Beginner
3 Hang Power Clean @ Moderate
Intermediate & COMP
As Written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10 HSPU
30 Double-unders
TC: 10 min
Score: Rounds + reps completed
Scaling options
Beginner
10 DB Push Press @ Moderate
30 Single Unders
Intermediate
5 HSPU OR 10 Box piked
20 Double Unders*
*attempt DU every 5 reps
COMP
As written
Extra Accessory
Metcon (No Measure)
Dragon flag
5 x 5
Rest 90 seconds between sets
Control every portion of the descent