CrossFit Illuminati – CrossFit
Warm-up
A. General
‘Pizza Game’
Play for 5-7 Minutes, use 3 Up-Downs + 3 Pushups (or knee pushups) as penalty to re-enter game.
B. Mobility/Activation
PVC Prone Liftoffs
Accumulate 25 Reps in Snatch Grip
Shoulder Swimmers
Accumulate 30 Reps/side, focus on creating a tight arch through post chain tension before initiating reps
C1. Specific Metcon
TTB
10 Scap Pull Ups
10 Tight Kip Swings
-then-
3-5 Min of TTB timing drill :
-then-
5 Kipping Knee Raise
5 Toes to Eye Level
3-5 TTB -or- workout mod
C2. Specific Metcon
@empty barbell
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Power Snatch
-then-
2×3 building to workout weight
-then-
6 Burpees
4 TTB
2 Power Snatch @ workout weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
20 Burpees
15 TTB
10 Power Snatch 115/75 lbs
TC: 20 Minutes
Score: Time
KG: 52/39
Scaling Options:
Beginner
12 Up Downs
10 Hanging Knee Raises
8 Power Snatch @ 45/35 lbs
Intermediate L1
20 Burpees
15 Toes to Eye Level
10 Power Snatch @ 75/55 lbs
Intermediate L2
20 Burpees
8-10 TTB
10 Power Snatch @ 95/65 lbs
Extra Accessory
Low Back Accessory
GHD Reverse Hypers
3 x 15