CrossFit Illuminati – CrossFit
Warm-up
A. General
Run 800m @ gradually increasing intensity
B. Mobility
B1. 60sec Quadruped calf pedals
https://youtu.be/Ohyf69vbHbA
B2. 2 x 5 sots press at decreasing hip height
https://www.youtube.com/watch?v=9bPt7FW4umw
https://www.youtube.com/watch?v=tQ5xm-gdkcc
https://www.youtube.com/watch?v=HbmeJEqJ2WE
C. Specific
1. 3 x 100m sprint
rest 30 seconds between
2. 3 sets
5 muscle snatch + 3 power snatch balance
*Last set at working weight
3. 2 sets
5 reps on each movement of the AMRAP triplet
Metcon
On a 25 minute clock (Time)
Run 1 mile (1.6km)
Rest 2 minutes
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Rest 2 minutes
Metcon (AMRAP – Rounds and Reps)
In remaining time perform an AMRAP of:
15 DB Squats
15 DB Floor press
15 Burpees
DBs: 2x 50/35 lbs
Score: Time after Run & Randy + rounds & Reps
KG: 35/25 BB + 25/15 DBs
Scaling Options
Beginner
– Run 800m
– 50 Empty bar snatches
AMRAP
10 DB squats x 1 @ 25/15lbs
5/5 DB floor press x 1 @ 25/15lbs
5 Burpees / Down & ups
Intermediate
– Run 1200m
– 75 Snatches 65/45 lbs
AMRAP
15 DB Squats 2x 35/25 lbs
15 DB Floor press 2x 35/25 lbs
15 burpees
Team WOD (Time)
3 rounds for time
800m Partner run, holding a towel or shirt
25 Synchro power snatches 75/55lbs
25 Synchro burpee over bar
25 Synchro Weighted sit ups 1×25/15 lbs
TC: 25 minutes
Extra Accessory
Conditioning (9 Rounds for calories)
Air bike
3 rounds
1:30 Max cal
Rest 3 minutes
1 min max cal
Rest 3 minutes
30 sec max Cal
Rest 3 minutes