CrossFit Illuminati – CrossFit
Warm-up
A. General
2min Row or Bike @increasing intensity
B. Mobility
PVC shoulder dislocate
10-12 Repetitions
https://youtu.be/j32NGzthtN4
-As close as you can while maintaining lock out and retraction in the scap
C. Specific
2 sets
– Tall muscle snatch
– Tall power snatch
– Hangpower snatch
– Snatch grip back rack push press
– Tempo Power snatch
– Power snatch
Metcon
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 6 minutes
5 Power Snatch @70%
20/18 Cals
Rest 2 minutes
AMRAP 6 minutes
5 Power Snatch @70%
15 burpees
Rest 2 minutes
AMRAP 6 minutes
5 Power Snatch @70%
50 double unders
TC: 22 min
Score: Total Rounds and Reps
Scaling Options
Beginner
5 Power Snatch @6-7/RPE
15/12 Cal Row
Intermediate & Perform
As Written
Accessory
B: Accessory (Weight)
Single leg, single arm DB clean and press
6 x 4/4
Scaling Options
Beginners
6 x 4/4 RDL with reach
Intermediate & Perform
As written
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Extra Accessory
Core Stability (Weight)
Turkish Get up @moderate
4 x 3/3