CrossFit Illuminati – CrossFit
Warm-up
A. General (4 Min)
2 Rounds
30 sec single-unders
10/10 Down Dog Calf Pedals
5 Broad Jumps
B. Mobility/Activation (2 Min)
Accumulate 10 each:
PVC Dislocates
Prone PVC Liftoffs
PVC Behind Neck Z Press
C1. Specific Strength (10-12 Min)
@ empty barbell
5 Muscle Snatch
5 OHS
-then-
5 Slow Pull Power Snatch
5 Slow Pull Squat Snatch
-then-
4 sets to build to working weight (emphasis on speed through the middle)
C2. Specific Metcon (5 Min)
30 Single Unders (hands low, shoulders relaxed)
30 Double Unders (same focus)
-rest 1:00-
30-50 Double Unders / Single-unders
8-12 Machine Cals
Metcon
A. Open workout 24.1
OR
Weightlifting
Snatch (E2MOM x 6
3 reps @ 70%, TnG)
TC: 12 Minutes
Score: Weight
Scaling Options
Beginner
E2MOM x 6
3 @ technical loading, not TnG
Intermediate
As written
Metcon
Metcon (Time)
For time
100 Double-unders
25/18 Cal Machine
100 Double-unders
20/15 Cal Machine
100 Double-unders
15/12 Cal Machine
Rx+ 45 Crossover Double Unders
TC: 10 Minutes
Score: Time
Scaling Options
Beginner
60 Single Unders -or- Penguin Taps
15/12 Cal Machine
60 Single Unders -or- Penguin Taps
12/9 Cal Machine
60 Single Unders -or- Penguin Taps
9/6 Cal Machine
Intermediate
50-60 Double-unders -or- 100 Single-unders
25/18 Cal Machine
50-60 Double-unders -or- 100 Single-unders
20/15 Cal Machine
50-60 Double-unders -or- 100 Single-unders
15/12 Cal Machine
Extra Accessory
Core (Weight)
Core Rotation Accessory:
Half Kneeling Landmine Twist
5 x 6/6 @heavy