CrossFit Illuminati – CrossFit
Warm-up
A. General
AMRAP 5:
10 Jumping Jacks
20 Single/Double Unders
10 PVC Dislocates
10 PVC Snatch Grip Strict Press
B. Mobility
Sleeper Stretch, PNF
https://www.youtube.com/watch?v=2Ke-RkDEzSU
Aim for 15-20 contract/relax phases per side.
C1. Specific Strength
@ empty barbell
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatch
5 Power Snatch
-then-
2-3 sets of the complex building to working load
C2. Specific Metcon
2 Rounds:
10-20 Double Unders -or- workout mod
3 Snatch @ workout weight
Weightlifting
Snatch (EMOM 10 minutes
Snatch high pull + Snatch
65-70% across, Not TnG)
TC: 10 Minutes
Score: Weight
Scaling Options
Beginner
@ technical across
Intermediate
As written
Metcon
Metcon (Time)
3 rounds for time
100 Double Unders
20 Power Snatch @ 75/55 lbs
RX+: 30 Snatch Reps per Rd
TC: 12 Minutes
Score: TIme
KG: 34/25
Scaling Options:
Beginner
3 rounds
50 Single Unders -or- Penguin Taps
15 Hang Snatch @ 45/35 lbs
Intermediate L1
3 rounds
100 Single Unders
30 Snatch @ 55/45 lbs
Intermediate L2
3 rounds
60-75 Double unders
15-20 Snatch @ 75/55 lbs
Extra Accessory
Upper Accessory (Checkmark)
Standing Banded T
3 x 20 reps
Hold 5 seconds at peak contraction every 5 reps