CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
400m Jog / 2:00 machine or shuttle runs
-then-
15 PVC Dislocates
15 Pushups (or knee push ups)
15 Toe Tap and Reach
15/15 Knuckle Drags
B. Mobility/Activation (2 Min)
Banded Thoracic Extensions from Squat
Accumulate 20-25 Overhead Reaches while holding PVC in snatch grip. Band should sit just at scaps, athlete should sit in rock bottom squat position, focus on upright chest and bringing PVC to a position behind the ears, stacked over midfoot.
C1. Specific Strength (8 Min)
@ empty barbell
5 Kang Squats
5 Overhead Squats (3 sec pause in bottom)
5 Drop Snatch (focus: quick reception)
5 Tall Squat Snatch (focus: turnover squat)
2 Squat Snatch from mid shin
-then-
2×3 TnG Squat Snatch, building to working load
C. Specific Metcon (4 Min)
10-15 Empty Bar Bench Press
10 Light DB Snatch
-then-
2×5 Bench Press, building to workout weight
-then-
8 Bench Press @ workout weight
6 DB Snatch @ workout weight
4 Shuttle Runs
Weightlifting
Snatch (EMOM 5 minutes
3 Squat Snatch @ 65%, TnG)
TC: 5 Minutes
Score: Weight
Scaling Options
Beginner
EMOM x 5
3 @ technical loading, not TnG
Intermediate
As written
Metcon
Metcon (Time)
For Time
50 Bench Press 115/75 lbs
40 DB Snatch 1×50/35lbs
30 Shuttle Runs (25ft+25ft)
RX+ 135/95 lbs
TC: 10 Minutes
Score: Time
KG: 61/43, 22.5/15
Scaling Options
Beginner
30 Floor Press @ 65/45 lbs / Push ups
25 DB Snatch @ 1×25/15lbs
20 No Touch Shuttle Runs (25ft+25ft)
Intermediate
50 Bench Press @ 95/65 lbs
40 DB Snatch @ 1×35/25lbs
30 Shuttle Runs (25ft+25ft)
Extra Accessory
Upper Accessory (Checkmark)
Upper Accessory:
Band Pull aparts
3 x 15 reps