CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5
5 Hollow Ups
5 Arch Ups
20 sec Plank Hold
5 Burpee Broad Jumps
B. Mobility/Activation (2 Min)
Accumulate 12-15 each:
Prone PVC Liftoffs
PVC Behind Neck Z Press
C1. Specific Metcon (3 Min)
20sec Dead Hang
10 Scap Pull Ups
10 Long, Tight Kip Swings
3-5 Kipping Knee Raises
3-5 TTB
C2. Specific Metcon cont’d (6 Min)
@ empty barbell
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Power Snatch
-then-
7 Pushups
5 TTB -or- workout mod
3 Power Snatch @ workout weight
Metcon
Metcon (Time)
15 Rounds for time
9 Pushups
7 TTB
5 Power Snatch 95/65 lbs
TC: 30 Minutes
Score: Time
KG: 43/30
Scaling Options
Beginner
10 Rounds
9 Elevated Bar Pushups
7 Hanging Knee Raises
5 Hang Power Snatch @ 45/35
Intermediate L1
15 Rounds
9 Band Assisted Push Ups
7 Toes to Eye Level
5 Power Snatch @ 65/45
Intermediate L2
15 Rounds
4-5 Pushups
3-4 TTB
5 Power Snatch @ 65/45
Team Workout (Time)
24 Rounds, with a partner
9 Pushups
7 TTB
5 Power Snatch 95/65 lbs
TC: 30 minutes
Partners here will switch every movement. So Partner A does 9 Pushups, Partner B 7 TTB, Partner A 5 Power Snatch, Partner B 9 Pushups, and so on.
Extra Accessory
Upper Accessory (Checkmark)
Shoulder Accessory:
Ring Face Pulls
3 x 12 reps