CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (5 min)
Amrap 5 minutes
10 Plate ground to overhead
10 In and out Squats
10 Toe Taps on plate
B. MOBILITY / ACTIVATION (1:00)
10-20 Elbow Rotations with barbell
C1. SPECIFIC, DRILLS (12 min)
– Tall muscle clean
– Tall power clean
– Tall Squat clean
—
(from ground / mid shin)
– Tempo Power clean
– Tempo Squat clean
—
Ramp up
C2. SPECIFIC (4:00)
6/6 Single DB deadlift, DB between legs
10 Air Squats
6 DB Snatch
6 DB Goblet Squats
Clean (EMOM 8
1 Power Clean
1 Squat clean
@ 75%)
TC: 8 minutes
Score: Weight
KG: N/A
Scaling Options
Beginner
As written, technical load
Intermediate
As written
Metcon (Time)
30-20-10
Alternating Dumbbell Snatch
Dumbbell Goblet Squat
@ 1 x 50/35 lbs
RX+ 70/50lbs
TC: 10 minutes
Score: Time
KG: 25/15
Scaling Options
Beginner
20-16-10
Alternating Dumbbell Snatch
Dumbbell Goblet Squat
@ 25/15 lbs
Intermediate
Alternating Dumbbell Snatch
Dumbbell Squat
@ 1 x 35/20 lbs
ACCESSORY / EXTRA (Checkmark)
5 x 25/25′ Heavy Suitcase carry
Core & Grip strength