CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 rounds
-30sec Row or Bike @increasing intensity on each min
-30sec Front rack stretch
-30sec PNF Hamstring stretch (15 sec/side)
B. Specific
Clean Pull + Low hang squat clean + Tall jerk @30%
3 x (2+1+1)
Drills focus on intention and Aggressiveness (use your voice!)
Upper body
– 3 Tall muscle clean + press
– 3 Tall power Clean + push jerk (progressively move to squat clean)
Pull focus + push jerk
– 3 slow motion pull into power clean @ above 90
– 3 Pause Push Jerk (pause in dip, Jerk on your command)
– 3 slow motion pull into squat clean
– 3 Pause Push Jerk (pause in dip & in receiving position)
– 3 Clean and jerks
When guiding this drill, talk slow during the pull and be SUDDEN and crisp when you want your athlete to perform the lift. Watch for weight distribution & balance.
Weightlifting
A: Clean and Jerk (1 rep max)
Score: Max weight
TC: 20mins
Scaling options
Beginner
Practice lift in sets of 2
Intermediate, COMP
As written
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes
75 Double unders
50 Wall Balls 20/14 lbs
25/18 Ring dips
KG: 10/8
Score: Rounds + reps
Scaling options
Beginner
Amrap 12 minutes
50 Single Unders
30 Wall Balls @Moderate
10 Banded Push Ups*
*https://www.youtube.com/watch?v=6gDtmtqvLRI
Intermediate
Amrap 12 minutes
40-75 Double unders
30 Wall Balls @20/14 lbs
20/15 Assisted Ring dips
Comp
As Written
Extra Accessory
Metcon (No Measure)
4 sets
50′ Suitcase Carry* @heavy
50′ Anti rotational sled drag, switch side at 25′
* Switch arms at 25′
Goal: Lateral core strength