CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike/Ski @easy
10 Rotating T spine squats
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
2 sets
3-5 Hang clean pull
3-5 Tall power cleans
3-5 Front squats
3-5 Push press
3-5 Jerks
Weightlifting
A: Metcon (3 Rounds for weight)
Clean and Jerk
3 sets
6reps @ 60%
4reps @70%
2reps @80%
Rest 3mins between sets
Score: Weight used on each of the three bars
TC: 20mins
Scaling options
Beginner
Clean & Jerks
6 x 3 @technical load
Intermediate
As written
COMP
2 rounds, each for time
6 Clean and Jerk
10 Box Jumps
4 Clean and Jerk
10 Box Jumps
2 Clean and Jerk
Rest 1:1 between rounds
Metcon
B: Metcon (Time)
For time
21-18-15-12-9-6-3
Wall Ball 20/14lbs
HSPU
KG:10/6
Score: Time
TC: 15mins
Scaling options
Beginner
For time
21-18-15-12-9-6-3
Wall Ball @light
Seated DB press @mod
Intermediate
For time
21-18-15-12-9-6-3
Wall Ball @20/14
Reduced rep HSPU or Piked hspu
COMP
For time
21-18-15-12-9-6-3
Wall Ball @20/14
HSPU
Forced rest of 30 seconds every 2 minutes
Extra Accessory
Metcon (No Measure)
4 rounds
10 Explosive landmine press (2 sec hold bottom)
30 sec/side single DB OH Hold
10 single arm lateral raise (other arm hold a DB at the bottom)
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