CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
12 Up Downs
5 Inchworm to Pushup
9 Up Downs
10 PVC Dislocates
6 Up Downs
10 Plate Ground to Overhead
B. Specific Weightlifting (4 Min)
– Glute bridge position overview
– 10 Empty Bar Floor Press (slow eccentric focus)
– 5 Floor Press @ light, roughly 50% of working weight
C1. Mobility/Activation (2 Min)
Accumulate 12-15 each:
Prone PVC Liftoffs
PVC Around the Worlds
C2. Specific Metcon (8 Minutes)
@ empty barbell
5 Snatch Grip RDLs
5 Muscle Snatch (aggressive turnover focus)
5 Power Snatch (talking about descent)
-then-
2-4 Power Snatch, building to workout weight
-then-
4 Power Snatch @ workout weight
8 Bar Facing Burpees
Weightlifting
Weightlifting (Weight)
Bench press
8×3 reps @ 65%
-rest 45sec b/w-
TC: 12 Minutes
Score: Load
Scaling Options
Beginner
8×3 @ technical
-rest 45sec b/w-
Intermediate
As Written
Metcon
Metcon (AMRAP – Rounds and Reps)
3x AMRAP 4 minutes
8 Power Snatch 95/65 lbs
10 Bar Facing Burpees
-rest 1 min b/w-
TC: 14 Minutes
Score: Sum Total Rounds + Reps (pick up where you left off)
KG: 22.5/15
Scaling Options
Beginner
5 Power Snatch @ 45/35
6 Burpees
-rest 1 min b/w-
Intermediate
8 Power Snatch @ 65/45 lbs
10 Bar Facing Burpees
-rest 1 min b/w-
Extra Accessory
Core (Checkmark)
4 Sets:
10/10 Side Plank Hip Taps
5/5 Strict Single Leg TTB