CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2 minutes Row or Bike or run
5/5 Dead bug (Hold every rep for 3 seconds)
5 Snatch grip RDL
5 Snatch grip bent over row
B. Specific
B1. Activation
2 sets
10 Full squat T spine rotations
5 Box Jumps
5/5 Empty barbell OH Lunges
10 Glute bridges
B2. Specific
1-2 sets
-3 Snatch 1st pull
-3 Hang Snatch pull + 1 Hang snatch high pull
-3 Hang power snatch
-3 OHS
-3 Hang squat Snatch
Then perform complex with class
Snatch pull tips: https://youtu.be/D0zYw-XAYIA
Weightlifting
A: Snatch (5 x 1 + 1 + 1)
5 sets @65-70%
1 Power Snatch
1 Hang Power Snatch
1 Hang Squat Snatch
TC: 15 min
Score: Weight
Scaling Options
Beginner
3 Power Snatch @ weight across
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
5 rounds for time
10 Hang squat cleans (95/65)
20 DB Sit-ups 1×50/35lbs (OH)
25′ front rack lunges
Extra Accessory
Metcon (Checkmark)
Tall kneeling banded M
4 x 20
Hold 5 seconds every 5 reps