CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. GENERAL (4 min)
4mins Alternating Tabata:
– Hollow rocks
– Plate ground to overhead
– V-ups
– Rotating Scorpions
https://youtu.be/VDnDkb9gWEo
B. MOBILITY / ACTIVATION (3 min)
Band lat stretch
60 sec / side
https://youtu.be/ZmxMFgTnvOU
C. SPECIFIC (10-12 min)
– 7 Snatch RDL
– 7 Muscle snatch (bar bath)
– 7 Segment snatch (pause mid shin, set-up)
—
Ramp up snatch then
—
6 Bar facing burpees
3 Power snatch
Metcon (Time)
5 rounds for time
15 Burpee over bar, lateral
5 Snatch @ 135/95 lbs
RX+ Snatches @ 185/125
TC: 15 minutes
Score: Time
KG: 60/43
Scaling Options
Beginner
10 Burpee step over bar
5 Snatch @ 65/45 lbs
Intermediate
15 Burpee over bar, lateral
5 Snatch @ 115/75 lbs
Post Metcon (Checkmark)
3 sets
50′ Snatch grip unstable overhead carries*
10 Heavy weighted deadbugs with med ball
Rest as needed
* Carries with empty bar + banded KBs
TC: 10 minutes
Score: checkmark
KG: N/A
Scaling Options
Beginner
50′ Plate overhead carry
10 Deadbugs, unweighted
Intermediate
As written
ACCESSORY / EXTRA (Checkmark)
Plank Bird Dogs
3 x 10-20