CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
1 round
200 m run
7/7 Single leg RDL with empty bar
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 @30-50%
3 Clean pulls
3 Tall power cleans
3 Front squats 1 1/4
3 Squat cleans
Weightlifting
A: Metcon (Weight)
5 sets @60-65% of 1RM
1 Power Clean
1 Front Squat 1&1/4
2 Squat Clean
Score: Weight used for the complex
TC: 15mins
Scaling options
Beginner
5 sets @60-65% of 1RM
2 Power Clean
2 Front squats
Intermediate
5 sets @60-65% of 1RM
1 Power Clean
1 Front Squat
2 Squat Clean
COMP
As written
Metcon
B: Metcon (Time)
7 rounds for time
4 Front Squat 185/135lbs
30 Double unders
Score: Time
TC: 10mins
Scaling options
Beginner
7 rounds for time
4 Front Squat @mod-heavy
30 Single unders
Intermediate
7 rounds for time
4 Front Squat @155/105
15 Double unders
COMP
As written
Extra Accessory
Metcon (No Measure)
Weighted Hip extension on GHD
5 x 10 @RPE 8/10
Rest 60-90 seconds between sets
Lower back strengthening.
Make sure flexion is at the hip and not at the spine.