CrossFit Illuminati – CrossFit
Warm-up
A. General
400m run
15/15′ Banded Monster Walk
10/10 Dynamic hip to lat slide stretch
B. Specific Squat
2 sets
– 15/15 lateral banded walk
– 5/5 single leg glute bridge
– 5 jumping squat
C. Specific Snatch
– 5 Hang power Snatch
– 5 Hang squat snatch
– 5 Low hang squat snatch
– 5 Full squat snatch
– Ramp up Snatch & Warm up TTB
Weightlifting
Back Squat (Work up to a 2 RM)
Score: Weight
TC: 18 minutes
Scaling Options
Beginner
5-7 x 2 @ 3.1.0.1
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
5 Squat Snatch @ 70%
10 TTB
Score: Rounds & Reps
TC: 10 mins
Scaling Options
Beginner
5 Snatch
10 Sit Ups
Intermediate L1
5 Squat Snatch @ 70%
10 Swinging knee raise
Intermediate L2
5 Squat Snatch @ 70%
5 TTB
Perform
EMOM 10
Min 1- 5 Snatch @ 70-75%
Min 2- 10 GHD sit-ups
Extra Accessory
Core (Checkmark)
3 sets
10 Hollow up
30 sec Hollow body rocks
30 sec Hollow body hold
Rest 30-60 seconds
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