CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
60sec Row/Bike
7/7 Single leg RDL with empty bar
10 Good Mornings with empty bar
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
https://youtu.be/ta8ahNHeLnY
C. Specific
2 sets
3 Hang clean pull
3 Tall power cleans
3 Front rack elbow rotations
3 Tempo cleans
Weightlifting
A: Power Clean (1 Rep Max)
TC: 12mins
*Recommend sticking to a power clean for the class athlete
Scaling options
Beginner
5 x 2 reps @mod-heavy
Intermediate
As written
COMP
1RM Clean
Metcon
B1: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
@0:00
@5:00 Perform B2
B2: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
KG: 60/40
Score: Time for both workouts
TC: 18mins
Scaling options
Beginner
Grace @light
“Helen”
3 rounds
200m Run
21 Russian KB Swings @mod
12 Jumping pull-ups
Intermediate
Grace @115/75
Helen @ Rx’d
COMP
Grace
Rest 10 minutes
Helen
Extra Accessory
Metcon (No Measure)
3 rounds
20 Band pull apart
20 Push ups