CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
2-3 sets
1 Min DU practice / SU
10 Air squats
10 Plate ground to overhead
10 Overhead reverse lunges
10 Calf pedals
B. Mobility
Hip to lat stretch on rig
https://youtu.be/kvU7yo68RtU?si=n7x00Mq2BxFcn2HU
C. Specific Drills, Snatch
5 Snatch grip RDL
5 Snatch grip RDL into muscle snatch
5 Snatch overhead returns to the hip
5 Snatch overhead returns to below the knees
5 “TNG” Snatch
Overhead returns: https://youtu.be/_887Dxuu5Po?si=TikrxMEZWEmMARjv
C. Specific Drills, Metcon
2-3 x 25’ each drill
Bunny hop
A’ Skip
High knees
Side shuffle
Go over proper Shuttle run change of direction
Weightlifting
Snatch (E3MOM x 5
5 TNG reps @ building to heavy)
TC: 15 Minutes
Score: Load
Scaling O ptions
Beginner
5×3 TnG w/slow eccentric @ technical
Intermediate
as written
Metcon
Metcon (Time)
3 Rounds for time
10 Shuttle Runs (25’+25′)
75 Double-unders
rest 1:00 b/w rounds
TC: 10 Minutes
Score: Total Time Incl Rest
Scaling Options
Beginner
3 Rounds
6 No Touch Shuttle Runs (25’+25′)
50 Single Unders
-rest 1:00 b/w rounds-
Intermediate
as written, or sub 75 Singles for Doubles
Extra Accessory
Accessory (Weight)
Grip work
Every 90 seconds for 7 sets
100′ Farmer Carry 2 x DB or KB, heavy