CrossFit Illuminati – CrossFit
Warm-up
A. General
2-3 Rounds:
20 Jumping Jacks
10 PVC Dislocates
5 Broad Jumps
5 Inchworm to Pushup
B. Mobility
Banded lat stretch
Spend 1:30 per side, rocking back and forth into a deeper stretch.
C1. Specific Strength
@ empty barbell
5 Good Mornings
5 Back Squats w/3sec pause in bottom
5 Snatch Grip Deadlifts
-then-
5 Muscle Snatch
5-10 Tall Snatch , work towards squat
5-10 Snatch Grip Push Jerk
-then-
2-3 sets of 3 Tng Snatch building to starting load
C2. Specific Metcon
10 OHS @ empty barbell
5 Burpees
-then-
2×5 OHS, building to workout weight
-then-
5 OHS @ workout weight
5 Burpees to 6” Target
Weightlifting
Snatch (EMOM 10 minutes
3 Snatch @ 60-70%
Touch-and-Go)
TC: 10 Minutes
Score: Load
Scaling Options
Beginner
@ technical across
Intermediate
As written
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 Overhead Squats 115/75 lbs
10 Burpees to Target @ 6/4“
RX+ 135/95 lbs
TC: 10 Minutes
Score: Rounds + Reps
Scaling Options
Beginner
AMRAP 10:
10 OHS -or- FS @ 45/35
10 Burpees
Intermediate
AMRAP 10:
10 Overhead Squats @ 75/55
10 Burpees to Target @ 6″
Extra Accessory
Post Chain (Checkmark)
Single Leg Glute Bridge
5 x 12/12 reps