CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 sets
30sec Row/Bike/Run
5 RDL Jump @empty bar
10 Rotating T spine squats
https://youtu.be/ue3M_kDdX34
B. Specific
3 Hang clean pull
3 Tall power cleans
5 Front rack elbow rotations
3 Tempo power cleans
3 Pause Front squats*
*Pause for 2 seconds in the bottom
Front rack elbow rotations
https://youtu.be/8rqB4j2iUEA
Weightlifting
A: Power Clean (5 x 1 + 1 @85%+)
5x 1 Power Clean + 1 Squat clean
Score: Max weight
TC: 10mins
Scaling options
Beginner
5 x 3 + 3 @Moderate
Intermediate
As written
COMP
7 x 1 + 1 @85%+
Metcon
B: Metcon (5 Rounds for time)
Every 5 mins for 25 minutes
25 Wall balls 20/14
15 KB swings 70/53
200 m run
Score: Time of each set
TC: 25mins
Scaling options
Beginner
Every 5 mins x 5 sets
20 Wall balls @light
15 Russian KB swings @Light
100 m run
Intermediate
Every 5 mins x 5 sets
20 Wall balls @ 20/14 lbs
15 KB swings @ 53/35 lbs
200 m run
COMP
Every 5 mins x 5 sets
20 Wall balls @ 30/20 lbs
15 KB swings @ 70/53 lbs
20/16 Cal Bike/Row
Extra Accessory
Metcon (No Measure)
EMOM 8
20 Banded prone hamstring curls
Goal: Post chain strength endurance