CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 sets
200m jog or 1 min machine fo your choice
5/5 World’s greatest stretch
10 muscle clean, no hook grip no contact
3 Tall cleans
*Receive lower and lower each rep
https://youtu.be/N6Az9oeDxVc
B. Clean Drills
5 Hang Clean High pull
5 hang squat clean
5 Tempo Hang power clean
Then,
3 sets @ascending from 60%
3 Hang power cleans
6 Russian KB swings
C. Metcon Prep
Build up to your final bar weight in sets of 3 from the floor
-Between each set, complete 50-100m @Gradually increasing intensity
Weightlifting
A: Hang Power Clean (3 rep max)
TC: 15 min
Score: Weight
Scaling options
N/A
Metcon
B: Metcon (Time)
For Time
21-15-9 Front squats*
400m Run
1 min rest between rounds
*21 @ 135/95 lbs
15 @ 185/135 lbs
9 @ 225/155 lbs
KG: 60/45, 85/60, 100/70
TC: 15 min
Score: Total Time including rest
Scaling options
Beginner
21-15-9
Front squat @ Moderate Across
200m Run
1 min rest between rounds
Intermediate
21 @ 95/65 lbs
15 @ 135/95 lbs
9 @ 185/135 lbs
Perform
21 @ 185/135 lbs
15 @ 225/155 lbs
9 @ 255/175 lbs
Extra Accessory
Metcon (No Measure)
3 sets
15 Hip extensions
30 second Banded Y iso hold
Add weight to the hip extension if needed by hugging a plate