CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 Rounds
60 Seconds Row @ increasing intensity
50′ Bear Crawl
50 ft carioca
B. Mobility
Handstand superman drill
10-15 repetitions
https://www.youtube.com/watch?v=Dxb0aGEAMFs
*for members who can’t go upside down, use a pike position from a box or even from the floor.
C. Specific
5 Box jumps
5 Strict press
5 Clean pulls
5 Clean High pulls
5 Box jumps
5 strict press
5 Rack deliveries
https://youtu.be/cvA3cBlYGaE
5 High hang power clean
5 Box jumps
5 Strict press
5 Hang power clean
5 Low Hang power clean
Ramp up Power Clean
Metcon
A1: Metcon (Time)
At 0:00
1 mile run
A2: Metcon (AMRAP – Rounds and Reps)
At 10:00
AMRAP 20
10 Box jump 24/20″
15 HSPU
1 Clean @85%
Score: Rounds + Reps
Scaling options
Beginner
10 Plate jump @Moderate
15 DB Push Press @Moderate
1 Clean @Moderate-Heavy
Intermediate
7 Box jump @24/20″
8 HSPU / 15 DB Z Press
1 Clean @85%
A3: Metcon (AMRAP – Rounds and Reps)
Team Version
At 0:00
800 m run
At 10:00
Round for Round, You Go I Go
AMRAP 20
5 Box Jumps @4″/20″
5 HSPU
1 Clean @85%
Extra Accessory
Metcon (No Measure)
RDL to knee up on Bosu Ball
3 x 8/leg
Goal: Unilateral post chain stability
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