CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski/Run
Even:
-30sec Sampson lunges
B. Mobility
Front rack elbow rotations
5 x/side 5sec
C. Specific (drills)
Our drills focus today on the first pull.
4 Lift off
4 Pause Clean deadlift
4 Tempo clean pull
4 Tempo power clean
3+2 Tempo Squat clean + jerk
D. Metcon prep drills
3 reps/side
Single arm DB front rack lunges
Single arm DB press
Single arm DB jerk
Single arm DB hang snatch high pull
6 Alternating DB snatches
Weightlifting
A: Clean and Jerk
E2MOM x 6
Set 1-2-3 → 1 rep @ 85%
Set 4 → 1 rep @ 87%
Set 5-6 → 1 rep @ 83%
Score: Heaviest set
TC: 20mins
Scaling options
Beginner
Clean & Jerk
6 x 1-1-1 @ technical
Intermediate & COMP
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 mins
10 Alternating DB Snatches 50/35
20 Front rack linges (95/65)
Score: Rounds + reps
Scaling Options:
Beginner
Amrap 12 mins
10 Alternating DB Snatch @Moderate
10 Single DB lunges @1 x Moderate
Intermediate
Amrap 12 mins
10 Alternating DB Snatch @35/25 lbs
20 front rack lunges @65/45
Extra Accessory
Metcon (No Measure)
4sets of
1min ON/1min OFF
Prone angels
Goal: Health of your shoulders
Each week we will have a shoulder health accessory component, it will be very important to not only do this, but do it with quality.
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