CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Row 45 seconds
7 Med Ball situps
Row 45 seconds
7 Banded OHS
Row 45 seconds
7 OHS @ empty bar
Med Ball Sit-up: https://youtu.be/aiuP6smNIZA
B. Specific
Drills focus on intention and Aggressiveness (use your voice!)
Upper body
– 3-5 Tall muscle snatch
– 3-5 Snatch balance (move from power position down to squat)
Pull
– 3 slow motion pull into power snatch @ above 90
– 3 slow motion pull into power snatch @ 90
– 3 Slow motion pull into squat snatch
– 3 Squat snatches
Weightlifting
A: Snatch (1 rep max)
Score: Max weight
TC: 20mins
Scaling options
Beginner:
Work in sets of 2 reps, focusing on bar path & arm movement
Intermediate, COMP
As written
Metcon
B: Metcon (Time)
4 rounds for time
15 Med Ball Sit-ups
15 Box facing burpees 24/20″
RX+ 5 rounds for time
KG: 10/8
Score: Time
TC: 12mins
Scaling options
Beginner
4 rounds
12 Sit-ups
10 Burpees over plate
Intermediate
4 rounds
15 Sit-ups
10 Box facing burpees 24/20″
COMP
5 rounds
15 GHD sit-ups
15 Box facing burpees 24/20″
Extra Accessory
Metcon (No Measure)
Body saw
3 x 10
Rest as needed between sets
Goal: Isometric core stability