CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 minutes @easy
Machine
B. Mobility
Seated T-spine extension
2-3 set of 5 deep breaths
Try to reach more ROM every time you exhale
https://www.youtube.com/watch?v=Lr0jrKKkQ2M
C. Specific
Pull:
-3 Clean lift offs (floor to above the knee)
-3 clean pulls
Reception:
-3 Tall muscle cleans
-3 Tall power cleans
-3 Front squat
-3 Tall squat cleans
Weightlifting
A: Hang Clean (Hang Squat clean)
1 x 3 @60%
2 x 2 @70%
3 x 2 @80%
TC: 12 min
Score: Weight
Scaling Options
Beginner
6×2 @moderate across
Intermediate
As Written
Perform
Clean & Jerk
From Blocks:
Barbell start just below the knees
1 x (3+1) @60%
2 x (2+1) @70%
3 x (2+1) @80%
Rest 2-3 minutes between sets
Metcon
B: Metcon (Time)
6 rounds for time
15 Power clean 95/65 lbs
25 Air Squats
7 Bar Muscle-ups
KG: 45/30 KG
TC:16 min
Score: Time
Scaling Options
Beginner
15 Power clean@ 45/35
15 Air Squats
5 Ring Rows
Intermediate,
Power cleans @ 75/55lbs
sub with pull ups
Perform
Multiple short intervals
Every 3mins x 6
18/15 Cal Row
25 Air Squats
7 Bar Muscle-ups
Extra Accessory
Metcon (3 Rounds for time)
3 Rounds
15/12 Cal Assault Bike Sprint
30 Walking Lunges
Rest :45 between Rounds
GO HARD!