CrossFit Illuminati – CrossFit
Warm up (No Measure)
A. General
3:00 Row, increase pace every 1:00
-then-
10 PVC Dislocates
10 PVC Snatch Grip Press
10 PVC 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%
5 Cal Row
2 Power Snatch @ 70%
5 Cal Row
Snatch Technique (Checkmark)
2×5 Banded PVC Pulls
Then,
5-10 tempo Snatch Grip Pausing Deadlifts
5-10 tempo Snatch Pull
5-10 tempo Snatch High Pull
5-10 tempo Muscle Snatch
5-10 tempo Power Snatch
TC: 10 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
as written
Metcon (AMRAP – Rounds and Reps)
3 x Amrap 6 minutes
5 Power Snatch @70%
20/16 Cal Row
-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
10/8 Cal Row
-rest 2:00 b/w-
Intermediate
As written
Accessory / Extra (Checkmark)
Prone Trap-3 Raises
3 x 10