CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
EMOM 6
Odd:
-60sec Bike/Row/Ski/Run
Even:
-30sec Sampson lunges
B. Mobility
Banded lat stretch
10/10
C. Specific (drills)
Our drills focus today on the third pull., have athletes react to your vocal cue to get under the bar. You should see athletes actively pulling against the bar here.
*In each pull under, athletes should progressively be receiving the bar deeper in each rep: 1. power, 2. @90 3. squat
3 Clean high pulls
3 Hang power clean
3 Tempo clean
3+2 Tempo Squat clean + Pause jerk
D. Metcon Prep
2-3 sets, building in speed
5 cals
5 Thrusters @working weight
Weightlifting
A: Clean and Jerk
E2MOM x 6
Set 1-2-3 → 1 rep @ 88%
Set 4 → 1 rep @ 90%
Set 5-6 → 1 rep @ 85%
Score: Heaviest set
TC: 20mins
Scaling options
Beginner
Clean & Jerk
6 x 1-1-1 @ technical
Intermediate & COMP
As written
Metcon
B: Metcon (Time)
For time
800 m run
45 Thrusters 95/65lbs
KG: 60/40
Score: Time
TC: 10mins
Scaling options
Beginner
For time
30 Cal Bike/Ski/Row
30 Thrusters @light
Intermediate
@75/55 lbs
COMP
For time
45 Cal Assault bike
45 Thrusters 95/65
Extra Accessory
Metcon (No Measure)
3 sets
12 Ring Rows
12 Pronated low ring face pulls
12 Skull Crushers*
Goal: Upper body hypertrophy