CrossFit Illuminati – CrossFit
Warm-up
A. General
3:00 Bike, increasing RPMs every 60sec
-then-
@ empty barbell
5 Good Mornings
5 Back Rack Elbow Rotations
5 Deadlifts
5 Strict Press
5 Muscle Snatch
B. Mobility/Activation
Barbell Assisted Straddle Stretch
Accumulate 2:00 total
Keep it dynamic by using PNF and by reaching the torso towards each knee, side to side.
C1. Specific Weightlifting
10 Barbell Bent Over Rows @ empty barbell, slow tempo up and down
5 Supine DB Front Raise @ light, slow tempo up and down
C2. Specific Metcon
5 SDLHP @ empty barbell
5 S2OH
5 Snatch
-then-
3 SDLHP @ workout weight
3 Machine Cals
3 S2OH
3 Bike Cals
3 Snatch
3 Machine Cals
Weightlifting
Weightlifting (Weight)
Barbell Bent Over Rows
3×10 reps
*after each set:
10 Supine DB Front Raise
TC: 10 Minutes
Score: Weight
Scaling Options
Beginner
3×6-8 @ technical across
Intermediate
As written
Metcon
Metcon (Time)
3 Rounds
9 SDLHP 95/65lbs
9 Cal Machine
-rest 2 minutes-
2 Rounds
15 Shoulder To Overhead 95/65lbs
15 Cal Machine
-rest 2 Minutes-
1 Round
21 Snatch 95/65lbs
21 Cal Machine
TC: 17 Minutes
Score: Total Time Including Rest
Scaling Options
Beginner
3 Rounds
6 SDLHP @ 45/35lbs
6 Cal Machine
-rest 2 minutes-
2 Rounds
9 S2O @ 45/35lbs
9 Cal Machine
-rest 2 Minutes-
15 Snatch @ 45/35lbs
15 Cal Machine
Intermediate
3 Rounds
9 SDLHP @ 75/55lbs
9 Cal Machine
-rest 2 minutes-
2 Rounds
15 S2O @ 75/55lbs
15 Cal Machine
-rest 2 Minutes-
21 Snatch @ 75/55lbs
21 Cal Machine
Extra Accessory
Core (Checkmark)
Bird Dog + Band Row
3 x 12/12