CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
2 Sets
10 Squat to Stands
10 Straight Leg Situps
10 Plate Ground to Overhead
10 Medball Front Squats
B. Mobility/Activation (2 Min)
Prone Shoulder Swimmers
Accumulate 30 Reps/side, focus on creating a tight arch through post chain tension before initiating reps.
C1. Specific TTB (3 Min)
20sec Dead Hang
10 Scap Pullups
10 Tight Kip Swings
3-5 Kipping Knee Raises
3-5 Toes to Eye Level
3-5 TTB
C2. Specific Metcon (10 Min)
@ light DB
4/4 DB Swing
4/5 DB Swing + High Pull
4/4 DB OH Returns
8 Alt DB Hang Snatch (switch arms every rep)
Progression: https://youtu.be/cCZY5qv0kyY (with DB instead of KB)
-then-
4 TTB -or- workout mod
6 WBS @ workout weight
8 Alt DB Hang Snatch @ workout weight
Metcon
Metcon (Time)
5 Rounds for time
20 TTB
30 Wall Balls 20/14 lbs
30 Alt DB Hang Snatch 1×50/35lbs
TC: 24 Minutes
Score: Time
KG: 9/6, 22.5/15
Scaling Options
Beginner
5 Rounds
12 Hanging Knee Raise
20 WBS @ light
20 Alt DB Hang Snatch @ 1×25/25lbs
Intermediate L1
5 Rounds
20 Toes to Eye Level
30 WBS @ 14/10
30 Alt DB Hang Snatch @ 1×35/25lbs
Intermediate L2
5 Rounds
10-12 TTB
30 WBS @ 14/10
30 Alt DB Hang Snatch @ 1×35/25lbs
Extra Accessory
Lower Accessory (Checkmark)
Lower Accessory:
5 Sets:
100′ Plate Push @ heavy
15/15 Banded TKEs