CrossFit Illuminati – CrossFit
Warm-up
A. General
2-3 Rounds
5 Machine Cals
10 Up Downs / Burpees
15 Air Squats w/2 sec pause in bottom
B. Mobility/Activation
Accumulate 10 each:
PVC Dislocates
PVC Eagle Grip Dislocates
Prone PVC Liftoffs
C1. Specific Metcon
2-3 Sets of 2-3 snatch reps building to workout weight.
-then-
4 Burpees w/Step Up
4 Bar Facing Burpees
C2. Specific Metcon cont’d
2 Squat Snatch @ workout weight
4 Machine Cals
6 Bar Facing Burpees
Weightlifting
Weightlifting Drills (Checkmark)
Snatch Receiving Position Drills:
@ PVC or empty bar
5-10 Press in Snatch (option: Seated)
5-10 Snatch Press Under
5-10 High Hang Snatch
5-10 Snatch w/2sec Pause in Receiving Position
TC: 12 Minutes
Score: Checkmark
Scaling Options
Beginner/Intermediate
as written
Metcon
Metcon (Time)
3 rounds for time
10 Squat Snatch 135/95 lbs
20 Cal Bike / Row
30 Bar Facing Burpees
TC: 18 Minutes
Score: Time
KG: 61/43
Scaling Options
Beginner
3 rounds
8 Snatch @ 45/35
12 Bike / Row Cals
16 Burpees
Intermediate
3 rounds
10 Squat Snatch @ 75/55
20 Bike / Row Cals
30 Bar Facing Burpees
Extra Accessory
Accessory (Checkmark)
Poliquin Step-ups
3 x 8/8