CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Run/Ski @ easy
30 sec Pause ring rows
45sec Row/Bike/Run/Ski @ Moderate
30sec Banded T pull aparts
30sec Row/Bike/Run/Ski @ Hard
B. Mobility
Front rack elbow rotations
10/10
C. Specific (pre metcon)
2 sets
3 clean first pull
3 hang muscle clean
3 low hang power clean
3 jerk dips
3 push press
3 Push Jerk
3 clean & jerk
5-10 Cal Machine @hard
Gymnastics
A: Weighted Pull-ups (Strict weighted pull-ups 5RM)
TC: 15 min
Score: One score Weight & reps
Scaling options
Beginner
5 x Slowest possible negative
Intermediate
Max Strict Pull Ups or Band assisted
Perform
As written
Metcon
B: Metcon (5 Rounds for reps)
5 rounds of
AMRAP 2 minutes
15/12 Cal Bike/Ski/Row
Max Clean & Jerk @155/105 lbs
Rest 2:00 minutes between AMRAPs
KG: 70/55kg
Score: Total reps
TC: 20mins
Scaling options
Beginner
10/8 Cal Bike/Ski/Row
Max Clean @ moderate to light
Intermediate
12/10 Cal Bike/Ski/Row
Max Clean & Jerk @135/85
Perform
Clean & Jerk @225/155 lbs
Extra Accessory
Metcon (Distance)
Squat clean wall ball @14/10 lbs
Find your 1RM height
Then,
EMOM 5minutes
2 reps @10/9ft
1 rep @Max height
Try to hit the target exactly
Have athletes set up facing the wall as they would to set up for a wall ball, with the ball on the floor, they will perform a squat clean into a wall ball (like a squat clean thruster). Their goal, initially, is to find a max height for this movement. Then they will complete an EMOM of 2 squat clean wall balls @specfically the 10/9ft marker, into a third wall ball at max height where they are trying to hit the target exactly. This is a power, speed, and accuracy drill. Try and use a landmark of some sort for the max height wall ball.