CrossFit Illuminati – CrossFit
Warm-up
A. General
2 sets
25/25 Shuttle jog
25’ Overhead walking lunges with light plate
25’ Long jumps using same plate: https://youtu.be/Wh8gH92kcXA?si=brfD6pEqvhyBbCUr
B. Mobility
Prone PVC presses
10 reps
https://youtu.be/h5WwBjG9Kzs?si=Ms5j9Akst39vKNmc
C. Specific
3-6 Snatch deadlift: https://youtu.be/mp9gtX-JqB0?si=2Rp4hP2I0pw4U2SV
3 Overhead Squat
3 Tempo Snatch high pull: https://youtu.be/D0zYw-XAYIA
3 Snatch high pull to snatch: https://youtu.be/fWNO55vg4SE?si=GLRFOjFjdrcxzZbR
3-6 Tempo Snatch
Weightlifting
Snatch (5 x 2 @ 80-85%
)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
5 x 1 Power Snatch + 1 Squat Snatch
Intermediate
As written
Metcon
Metcon (3 Rounds for reps)
3 rounds
20 Burpee Shuttle Runs @ 25’
Max reps Strict Chin-ups
Rest 2 minutes
RX+ 7/5 Ring Muscle-ups
Score: Reps of Chin up
TC: 15 minutes
Scaling
Beginner
10 Burpee shuttle runs
6 Band assisted chin ups or Chin up grip ring rows
Intermediate
As written
Band assisted chin ups if needed
Extra Accessory
Lower Accessory (Weight)
Drop lunges holding KBs in each hand
3 x 8 reps
Starting from a 4-6″ Riser
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