CrossFit Illuminati – CrossFit
Warm-up
A. General
800 m run, 1,000 m row, or 2,500 m bike
B. Mobility/Activation
Banded lat stretch
2 x 10 each side
C. Specific (drills)
5 hang clean high pulls
5 Tall muscle cleans
5 hang power cleans
5 tempo Power cleans
Weightlifting
A: Power Clean (In a 10 minute work window, Work up to a 1 rep max power clean
10 @ 50%
8 @ 60%
6 @ 70%
4 @ 80%
2 @ 90 %
1 @ 95%
1 @ 97%
1 @ 100%+)
TC: 12 min
Score: Weight
Scaling Options
Beginner
Every 2 min for 10 min
3 Power Cleans @ ascending weight*
Intermediate
As Written
Perform:
add a 400m bike erg recovery between each set, you choose weight for each set.
Metcon
B: Metcon (Time)
For Time
30-25-20-15-10
KB snatches (each hand)
(53/35)
Burpee to target
TC: 20 min
Score: Time
Scaling Options
Beginner
25-20-15-10
KB swings @ light
Burpee
Intermediate
KB snatches (35/26)
Regular burpees
Perform
n/a
Extra Accessory
Optional
Extra Accessory (Checkmark)
4 sets
20 seconds Seated leg abduction hold
30 seconds Superman hold on GHD or Swiss ball
Rest as needed