CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 sets
30sec Bike/Row/Ski/100m Run
10 Wall Balls
10 Banded T pull aparts
B. Mobility
“Banded front delt PNF stretch
5 x 5 sec Contract/5 sec Stretch
https://youtu.be/FD1WHHKYEEI
C. Specific
3 Sets @ ascending
5 Cal @Hard
4 Burpee box jump overs
3 Hang clean pulls + 1 Hang power clean
1 Ring mu or ring mu substitute
Metcon
A: Metcon (AMRAP – Reps)
10mins max cal Bike/Row/Ski
Immediately begin, For reps
4mins Burpee box jump over 24/20″
4mins Hang power clean 185/135 lbs
4mins Ring Muscle-ups
4mins Hang power clean 185/135 lbs
4mins Burpee box jump over 24/20″
10mins max cal Bike/Row/Ski
Kg: 80/60
Score: Total reps
TC: 40mins
Scaling options
Beginner
Burpee plate jump over @low
Hang power clean @moderate
5 Ring rows + 5 Push-ups
Hang power clean @moderate
Burpee plate jump over @low
Intermediate
Burpee box jump over @24/20″
Hang power clean @155/105 lbs
Ring mu OR 5 CTB + 5 Ring dips
Hang power clean @155/105 lbs
Burpee box jump over @24/20″
COMP
10mins max cal Echo Bike
Burpee over wall @48/40″
D-ball Carry @150/100 (25/25′)
Ring mu
D-ball Carry @150/100 (25/25′)
Burpee over wall @48/40″
10mins max cal Echo Bike
A2: Metcon (AMRAP – Reps)
Team Version
As written:
You go, I go style, one athlete working at a time. Feel free to increase the weight on the hang clean depending on the athletes.
Extra Accessory
Metcon (No Measure)
3 sets
30 seconds Glute Bridge March + pause
20 Prone banded hamstring curls
Goal: Post chain health + stability