CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski
Even:
-30sec Sampson lunges
B. Mobility
Piked runners calf stretch
4 reps/side
10sec contraction pressing the heel away from the floor through the ball of the foot
10sec stretching pushing the heel towards the floor
C. Metcon Specific
The Burgener warm up (clean) with empty barbell
Plyometry
A: Metcon (3 Rounds for distance)
Standing long jump
Max distance
3 Attempts
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 mins
30 Hang cleans 95/65 lbs
20 front rack lunges 95/65 lbs
E2MOM perform 8 burpees and then pick up where you left off (HPC and lunges)
Scaling Options:
Beginner
5 rounds for time
30 Hang cleans @light
20 DB box step ups @ 20/16″ + 2 x 35/20lbs
E2MOM perform 3-5 burpees
Intermediate:
5 rounds for time
30 Hang cleans @75/55 lbs
20 DB box step ups @ 24/20″ + 2 x 35/20lbs
E2MOM perform 8 burpees
Extra Accessory
Metcon (No Measure)
Prone angels
EMOM 8
Odd: Max reps
Even: Rest