CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 set
60sec Row/Bike/Run
7/7 Single leg RDL with empty bar
10 Rotating T spine squats
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
3 Hang clean pull
3 Tall power cleans
3 Front squats*
3 Tempo squat cleans
*Pause for 2 seconds at power clean reception on the way down
Weightlifting
A: Metcon (Weight)
Power Clean + Front squat
5 x 1 + 1 @ascending
Score: Heaviest Set
TC: 12mins
Scaling options
Beginner
Power Clean + Front squat
5 x 3 + 3 @technical weight
Intermediate & COMP
As written
Metcon
B: Metcon (7 Rounds for time)
Every 3 mins x 7 sets
200 m run, 250 m row, or 500 m bike
10 TTB
6 Burpee box jump overs @24/20″
Score: Time of each set
TC: 21 mins
Scaling options
Beginner
Every 3 mins x 7 sets
150m Row
10 V-ups / Sit-ups
6 Burpee box jump overs @low
Intermediate
Every 3 mins x 7 sets
200-300m Row
5 TTB / 10 Toes to eye level
4-6 Burpee box jump overs @24/20″
COMP
Every 3 mins x 7 sets
300/200mm Row
12 GHD sit-ups
4 Burpee + sandbag over box @48/40″ + 150/100 lbs
Extra Accessory
Metcon (No Measure)
3 sets
10/10 Front Rack Bulgarian Split squats @light
100 m farmer carry
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