CrossFit Illuminati – CrossFit
Warm-up
A. General
Partner Warm-Up
With a Med Ball
10 Squat + chest pass
10 “Wall ball” passes
10 Overhead passes
10 Rotational passes (side to side)
10 Hollow Body overhead passes:
In a hollow position, athletes are back to back and passing the med ball into each other’s hands behind them
B. Specific
Snatch drills
5 Snatch first pull
5 Snatch High pull
3 Hang muscle snatch
3 Tall power snatch
TTB
3-5 scap pulls
5-10 beat swings
10 TTB timing drill
Metcon
Metcon (Checkmark)
EMOM 24 minutes
1- 10 Power Snatch 135/85 lbs
2- 15 TTB
3- 20/16 Cal row
4- Rest
TC: 24 minutes
Score: Checkmark
KG: 60/40
Scaling options
Beginner
1- 10 Power Snatch @ 45/35 lbs
2- 12-15 Abmat Sit ups
3- 40 sec Cal row
4- Rest
Intermediate L1
1- 10 Power Snatch @115/105 lbs
2- 15 Swinging leg raises
3- 20/16 Cal row
4- Rest
Intermediate L1
1- 10 Power Snatch @115/105 lbs
2- 5-10 TTB
3- 20/16 Cal row
4- Rest
Perform
EMOM 24 minutes
1- 10 Power Clean @135/95 lbs
2- 15/10 Cal Row
3- 15-20 Box Jumps @24/20″
Extra Accessory
Core (Checkmark)
4 rounds for quality
5 Seated strict TTB
20 Sky touches
30 sec/elbow Side plank
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