CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
30 sec Row/Bike/Ski or 200m Run @Easy
5/5 Single Arm Bent Over Row
15-20 sec support on rings
B.Mobility
90 second puppy dog pose
C. Clean & Jerk Specific
Pull
3 Clean pulls
3 muscle squat cleans, no hook grip no contact
3 Pause Hang cleans (pause in the hang position)
OH
3 Jerk dips
3 Push presses
3 Jerks
Weightlifting
A: Clean and Jerk (Find a heavy 1+1+1)
7mins to establish a heavy
Clean + Hang squat clean + Jerk
(1 + 1 + 1)
Score: Heaviest set
TC: 14 minutes (7 minutes to ramp up & practice + 7 minutes to execute working sets)
Scaling options
Beginner
Use the first 7 minute window to practice & slowly increase weight as needed.
Intermediate and COMP
As written
Metcon
B: “Extended Elizabeth” (Time)
For time
21-18-15-12-9-6-3
Power cleans 135/95lbs
Ring dips
Scaling options:
Beginner:
“Elizabeth”
21-15-9
Power cleans 45/35 lbs
Assisted ring dips
https://youtu.be/rZ91O0bXJ2k
Intermediate:
Maintain volume and adjust weight or assisted ring dips
or
“Elizabeth”
21-15-9
Power cleans @ 135/95 lbs
Ring dips
Extra Accessory
Metcon (No Measure)
Blood Flow
3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions
This is a nice cool down to help athletes’ heart rate come down and get some insight on how they did on their workout!
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