CrossFit Illuminati – CrossFit
Warm-up
A. General
Alternating Tabata
-Machine @ mod-hard
-Hollow body
B. Mobility
Banded overhead lat stretch
30s/side
C. Specific
Empty barbell
7 Snatch Deadlift
7 Snatch high pulls from high hang
7 Back Squat
7 Snatch grip Thruster (Behind the neck)
7 Tempo Power Snatch
Then, give time to practice the burpee climb up overs mixed with some running.
Metcon
A1: Metcon (Time)
6 rounds for time
15 Burpee climb up overs @ 48″
15 Power Snatch 95/65lbs
200m Run
TC: 25 mins
KG: 43/30
Score: Time
Scaling options
Beginner:
10 Burpee step ups @ 20″
10 Power Snatches @ unbroken
200m run or bike 400m
Intermediate
10 burpee climb up overs
15 Power snatches @ 2 sets
200m run
A2: Team Version (Time)
Team of 3
In a conga line format, each partner must complete
6 rounds of
10 Burpee Climb up overs
20 DB Snatch 50/35lbs
200m Run
Extra Accessory
Metcon (Checkmark)
5 rounds
30 second Bike sprint
10-20 second L-sit hold
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