CrossFit Illuminati – CrossFit
Warm-up
A. General
60 sec Machine
30 sec World’s greatest stretch (15sec/side)
30 sec Rotating full squat T spine rotations: https://youtu.be/3-V53sQinNk
30 sec Banded face pulls
B. Specific
5 snatch lift offs
5 Tempo Snatchpulls
5 Hang snatch high pulls
5 OHS
5 tall Snatches
5 tempo snatches
Weightlifting
Snatch (3 x 1 @85-90%)
TC: 18 Min
Score: Weight
Scaling Options
Beginner
3 x 2, Accross
Intermediate & Perform
As written
Metcon
Metcon (Calories)
3 rounds
1 min max Cal Machine
1 min max KBS 32/24KG
1 min max sandbag shuttle run 50/25
1 min rest
TC: 12 Min
Score: Cals on Machine
Scaling Options
Beginner
1 min max Cal Machine
1 min max Russian KBS @16/12kg
1 min max shuttle run
1 min rest
Intermediate
1 min max Cal Machine
1 min max KBS @ 24/16kg
1 min max shuttle run
1 min rest
Extra Accessory
Core (Checkmark)
Windshield washers
3 x 10
Rest as needed between sets