CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
30sec Row/Bike/Ski
7/7 Single leg RDL with empty bar
30sec Row/Bike/Ski
10 Jumping back squats
30sec Row/Bike/Ski
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
2 sets @30-50%
3 Tempo clean pull
3 Front squats 1 1/4
3 Tempo Squat cleans
5 Box jumps
5 Push-up to downward dog
Metcon
A1: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
5 Squat Cleans 155/105lbs
10 Box jumps 30/24″
15 Push-ups
Kg: 70/50
Score: Rounds + reps
Scaling options
Beginner
Amrap 20
5 Squat Cleans @light-mod
10 Box jumps @tall
15 Hand elevated Push-up
Intermediate
Amrap 20
5 Squat Cleans @115/75lbs
10 Box jumps @24/20″
10-15 Push-up
COMP
As written
A2: Metcon (AMRAP – Rounds and Reps)
AMRAP 20minutes
5 Synchro Squat Cleans 155/105lbs
20 Partner alternating Box jumps 30/24″
30 Partner alternating Push-ups
Synchro is at the finished full extension
Partner alternating is one rep at a time until the total reps are completed.
Extra Accessory
Metcon (No Measure)
3 sets
5/5 Deep Squat Pallof Press
5/5 Bird dog + band row