CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (6:00)
Row 3 minutes
3 rounds of
30 seconds in & out squats
30 seconds Plate ground to overhead
B. SPECIFIC
With empty bar
Snatch Grip RDL
Hang muscle snatch (bring bar to above the knees)
Overhead Squats
—
Lightly loaded
Pause Hang power Snatch (pause above the knees)
Pause overhead squats
—-
Workout weight
4 Hang power snatch
4 Overhead squats
B. SPECIFIC CNT’D
Practice round
20 sec Row
3 Hang snatch
3 Overhead squat
()
METCON (Time)
For Time
1500/1250 m Row
Into
10 rounds
10 Hang power Snatch 95/65 lbs
10 Overhead squats @ 95/65 lbs
Into
500/400m Row
TC: 30 minutes
Score: Time
KG: 43/30
Scaling options
Beginner
750/650m Row
into
10 Rounds
8 Hang power Snatch @ 45/35lbs
5-8 Overhead Squats @ 45/35lbs
Intermediate
1200/1000m Row
into
10 Rounds
10 Hang power Snatch 75/55 lbs
10 Overhead squats @ 75/55 lbs
into
500/400m Row
OR
TEAM WOD (Time)
In pairs, You go I go
5000m Row
Partners must swap every time athletes are done with the following round
10 Hang Snatch @ 95/65
10 Overhead squat @ 95/65
Score: Time + Optional # of rounds
ACCESSORY / EXTRA (Checkmark)
30-20-10
V-ups
Sky touches
1/2 Turkish get up
Core endurance