CrossFit Illuminati – CrossFit
Warm-up
A. General
2:00 Row
Then
2 x
10 Plate ground to OH
10 Plate reverse Lunges
Use 1 plate from the working weight load
B. Specific: Drils
Snatch
5 Hang muscle snatches (Timing of pulling after extension)
5 Hang power snatch (Foot work)
5 Low hang power snatch (Bar path + receiving position)
5 Power snatch (Focus on barbell cycling)
—-
Repeat same drills with clean
C. Specific
1. Ramp up weight
2. Row 10/8 Cals
Then 2x
4 Power Snatch
4 OH reverse lunges
4 Power Clean
4 Front rack reverse lunges
Metcon
Metcon (Time)
60/50 Cal Row
Rest 2 minutes
30-20-10
Power Snatch 95/65 lbs
OH Reverse lunges 95/65 lbs
Rest 2 minutes
60/50 Cal Row
Rest 2 minutes
10-20-30
Power Clean 95/65 lbs
Front Rack reverse lunges
Rest 2 minutes
60/50 Cal Row
TC: 38 minutes
Score: Total time, including rest
KG: 43/30
Scaling options
Beginner
All rows @ 30 Cals
—
21-15-9
Power Snatch 45/35 lbs
OH Reverse lunges 45/35 lbs
—-
9-15-21
Power Clean 45/35 lbs
Front Rack reverse lunges 45/35 lbs
Intermediate
All rows @ 50/40 cals
Barbell @ 75/55lbs
Team Workout (Time)
In teams of 3
3 rounds
30 Synchro Box jumps 24/20”
30 Synchro DB Lunges @1×50/35lbs, single file
Rest 3 minutes
3 rounds
30 Synchro burpee over line
30 Synchro DB Snatch 1×50/35lbs, single file
Rest 3 minutes
90 Cal row, share work as desired
TC: 35 minutes
Score: Total time
KG: 25/15
All team members working at a time.
Extra Accessory
Upper Accessory (Checkmark)
Standing internal rotation
3 x 10/10
Rest as needed between sets