CrossFit Illuminati – CrossFit
Warm-up
A. General
1:00 easy shuttle runs
2 rounds
3/3 Samson Stretch
6 Burpees
10 air squats
B. Mobility
PNF Hamstring stretch
5 repetitions/side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Metcon specific
2 sets @ ascending
4 Snatch grip halting deadlifts
4 hang muscle snatch
4 power snatch balance
4 bar facing burpees
Weightlifting
Weightlifting (Weight)
5 sets
5/5 Russian step ups 24/20”
Rest 20 seconds
3/3 Front Rack lunges, forward @ ascending load
Rest 90 seconds
TC: 15 minutes
Score: Weight on lunges
Scaling Options
Beginner
3/3 Russian step ups
3/3 Front Rack lunges @ across, RPE 6/10
Intermediate & Perform
As written
Metcon
Metcon (Time)
12 rounds for time
4 Power Snatch 95/65 lbs
4 Bar Facing Burpees
Rest 1 minute
after round 4 & 8
TC: 11 minutes
Score: Time minus rest
KG: 43/30
Scaling Options
Beginner
12 rounds
3 Power Snatch, empty bar
3 burpees
Intermediate
4 Power Snatch @ 75/55 lbs
4 Bar facing burpees
Perform
3 sets of
4 rounds
3 Power Clean @135/95
3 Bar Facing Burpees
Rest 2 minutes between sets
Extra Accessory
Post Chain (Checkmark)
4 rounds
30 sec Single leg Hip Thrust hold (Right)
20 Banded Leg curls (Right)
30 sec Single leg Hip Thrust hold (Left)
20 Banded Leg curls (Left)
No rest