CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 sets
5/5 World’s greatest stretch
10 muscle clean, no hook grip no contact
3 Tall cleans
*Receive lower and lower each rep
B.. Clean Drills
*Focus on cueing leg drive & reception
5 Clean High pull
5 Heaving hang squat clean (No feet, contact is fine)
5 Tempo Squat clean
https://youtu.be/dXG3eNMdC1Y
C. Metcon Prep
2 sets @ascending
3 Power cleans
6 Wall balls
20 double unders
Weightlifting
A: Metcon (6 Rounds for reps)
Squat Clean
Every 2 mins x 6
Max reps in 20 seconds @ 75-80%
TC: 12 mins
Score: Weight across + Reps
Scaling options
Beginner
Power Clean*
Every 2 mins x 6
3 reps @Ascending
*attempt to squat clean or catch power deep
Intermediate
As Written
COMP
N/A
Metcon
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes
8 Power Clean 135/95lbs
20 Wall balls 20/14lbs
50 Double-unders
KG:60/45 kg, 10/7kg
TC: 15 minutes
Score: Rounds + Reps
Scaling options
Beginner
Amrap 15
8 Power Clean @Moderate
16 Wall balls @ Moderate
50 Single Unders
Intermediate
Amrap 15
8 Power Clean @105/65
15 Wall balls @20/14 lbs
50 Double unders or Single Unders*
*Attempt Double every 10 Reps
COMP
Amrap 15
8 Power Clean and Jerk @135/95
20 Wall balls @20/14 lbs
50 Double unders
Extra Accessory
Metcon (No Measure)
D-ball to shoulder into Broad jumps
4 sets of
5 + 50′
Rest 60 seconds between sets
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