CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds @ increasing intensity
10 Samson stretch lunges
5-10 burpees
10 Plate ground to overhead
B. Mobility
90/90 hip rotations
12 rotations (6/6)
https://youtu.be/dMsXx_Qqpj0
C. Weightlifting Specific
Tempo Back squat ramp up
5 x 2 @ increasing weight
3 tempo descent hold bottom for 2 seconds and explode out.
Metcon
Metcon (Time)
For time
30-20-10
DB Snatch 1x 50/35 lbs
DB Step-ups 1x 50/35 lbs, 24/20″
Score: Time
TC: 14 minutes
KG: 25/15
Scaling options
Beginner
30-20-10
DB Snatch @ 25/15lbs
Step up
Intermediate
@ 35/25lbs
Perform
N/A
Weightlifting
Back Squat (5 x 3 @ 60-75%
Rest 60-90 seconds between sets
First set at 60% ascend to 75% over the 5 sets)
Score: Weight
TC: 15 minutes
Scaling Options
Beginner
@ across @ RPE 5/10
Intermediate
As written
Extra Accessory
Accessory (Checkmark)
Prone Back extensions
3 x 15 reps
Rest 60 seconds between sets
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