CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
30 sec Straight leg row
30 sec high knees
30 sec Push-up to downward dog
B. Mobility
World greatest stretch
10 repetitions/side
**Keep your glutes squeezed**
https://www.youtube.com/watch?v=8B6k7hYM6Tk
C. Specific
– 3/arm Turkish get-up @moderate
– 10 Muscle Snatch
– 10 Good morning
– 10 Behind the neck Thrusters
-50’ Butt kicks
Metcon
Metcon (3 Rounds for time)
On a running clock:
@0:00
9-7-5-3
Power Snatch
200m Run
@ 10:00
21-15-12-9
Front squat
15/12 Cal Row
@ 20:00
30-20-10
Shoulder to overhead
Pull ups
Barbell: 135/95lbs
TC: 30:00
Score: Each “round” for time (each interval)
KG: 60/43
Scaling Options
Beginner
Power Snatch @ empty bar
100m run
—
21-15-9
Front Squat @ empty bar
12/10 cal row
—
20-15-10
Shoulder to overhead @ empty bar
Jumping pull ups
Intermediate L1
All bars @ 115/75 lbs
Jumping Pull ups
Intermediate L2
All bars @ 115/75 lbs
3rd metcon
Pull ups: 15-12-9
Team Workout (3 Rounds for time)
0:00-10:00
18-16-14-12
Alternating Power snatch 135/95lbs
200m run together holding a shirt
10:00-20:00
21-15-12-9
Synchro Front Squats @ 135/95lbs
10/7 Cal Row (Each)
20:00-30:00
4 Rounds
30 Shoulder-to-OH 135/95lbs
30 Pull-ups
Split reps evenly
Extra Accessory
Post chain (Checkmark)
3 sets
12/12 Unilateral Glute Bridge
8/8 Banded Clam Raise
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