CrossFit Illuminati – CrossFit
Warm-up
A. General
Lava Traverse Game
The floor is lava! With a partner – athletes race across the gym, but aren’t allowed to touch the gym floor. With 2 10lb plates, they can make it across the floor by both standing on a plate and moving to the next one. If one of the partners touches the floor, they must start back at the rig.
B. Mobility/Activation
2 Sets:
10 Reps Deep Squat Band Y-Pull
0:30 Pull Up Bar Dead Hang
10 Up Downs
C1. Specific
@ empty bar
5 Snatch Grip Deadlift
5 Muscle Snatch
5 Power Snatch + OHS
5 Squat Snatch
2×2-3 Squat Snatch build to workout weight
C2. Specific cont’d
10 Scap Pulls
5 Kip Swings
3 Kipping Knee Raise
3 TTB -or- workout mod
-then
1 Squat Snatch @ workout weight
3 TTB -or- workout mod
4 Bar Facing Burpees
Metcon
Metcon (Time)
5 Rounds For Time
5 Squat Snatch 115/85 lbs
20 TTB
30 Bar Facing Burpees
RX+ Squat snatch @ 70%
TC: 30 Minutes
Score: Time
KG: 52/39
Scaling Options
Beginner
5 Rounds For Time
5 Snatch @ 45/35
12 Hanging Knee Raise
15 Burpees
Intermediate L1
5 Rounds For Time
5 Squat Snatch @ 75 lbs
15 Toes to Eye Level
25 Bar facing burpees
Intermediate L2
5 Rounds For Time
5 Squat Snatch @ 95 lbs
15 Toes to Bar
30 Bar facing burpees
Team Workout (Time)
5 Rounds For Time, w/partner
10 Squat Snatch 115/85 lbs
20 Synchro TTB
40 Bar facing burpees
TC: 30 Minutes
Score: Time
KG: 52/39
Extra Accessory
Post Chain (Checkmark)
Single Leg Glute Bridge
3 x 12/12 reps
Rest 60 seconds between