CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 min row/bike/ski/run @easy
5 Inchworms
45 sec row/bike/ski/run @mod
7 mini band wall slides
30 sec row/bike/ski/run @hard
10/10 single arm Russian KB swings
B. Mobility
Rotating Iron Cross
10 reps + 2 Sec pause
https://youtu.be/7T9Xo5cYuP0
C. Clean drills
3 sets
3 tall box jumps
3 slow motion clean high pulls
3 hang clean high pulls @ above knees
3 hang clean high pulls @ below knees
Weightlifting
A: Clean (4 x 1+1)
4 Sets
1 Hang Clean @ above knees
1 Hang clean @ below knees
Rest 2 mins between sets
Ascend to a heavy but technically sound weight.
Score: Time
TC: 15mins
Scaling options
Beginner
You can have both reps done above the knees
Intermediate
As written
COMP
Work up to a heavy 3 position power clean, RPE 8/10
– 3 Positions Power Clean = Floor-Low high-hang
Metcon
B: Metcon (Time)
5 rounds for time
15 Pull Ups
12 Deadlifts 155/105lbs
Kg: 70/50
Score: Time
TC: 12 mins
Scaling options
Beginner
12 Ring/Body Rows
12 Deadlift @mod
Intermediate
10-15 Pull Ups
15 Deadlift @135/95 lbs
COMP
As written
Extra Accessory
Metcon (No Measure)
2 x 12 Bent over lateral raise
2 x 12 Trap-3 raise
2 x 12 Banded Pulldown
Rest 60 seconds between each movement.
Goal: Upper back prehab
-This should not be heavy or challenging, make sure your reps are for quality and not exhaustion. This is a deload week.
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