CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. General
400 m run
-then-
2 rounds
10 PVC Dislocates
10 Snatch Grip Press
10 snatch grip push press
10 Snatch Grip Deadlifts
B. Mobility
Swimmer’s Stretch
1:30 of Pulses, moving shoulders in and out of maximal flexion
C. Specific Metcon
2 Power Snatch @ 50%
2 shuttle runs
2 Power Snatch @ 70%
2 shuttle runs
Weightlifting
snatch grip Sotts press (5×3)
Metcon (AMRAP – Rounds and Reps)
3 x Amrap 6 minutes
5 Power Snatch @70%
100 m run
-rest 2:00 b/w-
TC: 22 Minutes
Score: Sum Total Rounds + Reps
Scaling Options
Beginner
3 x Amrap 6 minutes
5 Power Snatch @ technical
100 m run
-rest 2:00 b/w-
Intermediate
As written
Accessory / Extra (Checkmark)
Prone Trap-3 Raises
3 x 10
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