CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 sets
30sec Row/Bike/Ski
10 RDL @empty bar
10 Rotating T spine squats
https://youtu.be/ue3M_kDdX34
B. Specific
3 Hang clean pull
3 Tall power cleans
5 Front rack elbow rotations
3 Tempo power cleans
3 Pause Front squats*
*Pause for 2 seconds in the bottom
Front rack elbow rotations
https://youtu.be/8rqB4j2iUEA
Weightlifting
A: Clean
E2MOM x 8
1 Squat Clean
1 Power Clean
1 Squat clean
Start @ 65% work your way up to 85% of best clean
TC: 16 min
Score: Weight
Scaling Options
Beginner
Same weight across
Intermediate
As Written
Perform
Squat Clean + Front Squat + Squat Clean
1 x (1+1+1) @65%
2 x (1+1+1) @75%
1 x (1+1+1) @80%
1 x (1+1+1) @77%
1 x (1+1+1) @82%
1 x (1+1+1) @80%
1 x (1+1+1) @85%
Rest 2-3 minutes between sets
Metcon
B: Metcon (Time)
For Time
2-4-6-8-10-12-10-8-6-4-2
Burpee Box Jump 24/20″
OH Squats 95/65lbs
KG:45/30 KG
TC: 13 min
Score: Time
Scaling Options
Beginner
2-4-6-8-10-8-6-4-2
Burpee jump onto plate
OHS 45/35 lbs
Intermediate
2-4-6-8-10-12-10-8-6-4-2
Burpee Box Jump 24/20″
OH Squats 75/55lbs
Perform
Amrap 12
2-4-6-8-10…
Burpee Box Jump 30/24″
OH Squats 95/65
Extra Accessory
Metcon (Checkmark)
Gymnastic technical
3 sets
15- 20 sec Wall facing HS hold
6 HSPU negative, 3-5 sec descent
Rest as needed
Goal:
Increase positional strength for handstand push ups
Scale the HSPU negative with feet on box.