CrossFit Illuminati – CrossFit
Warm-up
A. General
Amrap 4 minutes
5 shuttle runs
10 Plate ground to overhead
10 OH reverse lunges
B. Mobility/Activation
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 Weightlifting
@ empty barbell
5 Kang Squats
5 Overhead Squats (3 sec pause in bottom)
5 Drop Snatch (focus: quick reception)
5 Tall Power Snatch (focus: turnover power)
5 Tall Squat Snatch (focus: turnover squat)
2 Power Snatch + 2 Squat snatch
-then-
2-3 Sets of 2 Power Snatch + 1 Squat Snatch, building to working load
C2. Specific Metcon
@ low box
5/5 Box Step Ups
5 Box Jumps, quick off floor
-then-
10 Box Jumps @ workout height
8 OHS @ workout weight
Weightlifting
Snatch (EMOM 8 minutes
2 Power Snatch
1 Squat Snatch
70-75% across, not TnG
)
TC: 8 Minutes
Score: Weight
Scaling Options
Beginner
2 Power Snatch
Intermediate
As written
Metcon
Metcon (Time)
5 Rounds for time
15 Box Jumps 24/20”
12 OHS 115/75 lbs
-rest 30 sec b/w rounds-
TC: 14 Minutes
Score: Total Time, incl. rest
KG: 52/39
Scaling Options:
Beginner
5 Rounds
8-10 Plate Hops @ 14/12in
8 OHS @ light / PVS
-rest 30 sec b/w rounds-
Intermediate
5 Rounds
15 Box Jumps @ 24/20in
12 OHS @ 75/55 lbs
-rest 30 sec b/w rounds-
Extra Accessory
Lower accessory (5 Rounds for weight)
5 sets
8 RDLs @ light-mod barbell
25′ Plate Push @ heavy
-rest 3 minutes b/w sets-