CrossFit Illuminati – CrossFit
Warm-up
A. General
2 sets
200m jog
4/4 Windmill @ light or moderate DB
8/8 Unilateral Band lat stretch + pull down
12 Air squats
B. Specific
– Snatch Lift offs
– Snatch Halting Deadlift
– Snatch High pull with tempo first pull
– Tempo Power Snatch
– Tempo Squat snatch
Weightlifting
Snatch (5 sets @80-85%
2 Squat Snatch
1 OH Squat
Rest 2 minutes between sets)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner:
5 x (1+2) @80-85%
Intermediate
As written
Metcon
Extra Accessory
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
5 HSPU
10 Push ups
15 Air squats
Upper Accessory (Weight)
5 sets
12 DB pullovers @heavy
10 Banded face pull
Rest 45-60 seconds between sets
Hold every rep for 1 sec at peak contraction
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