CrossFit Illuminati – CrossFit
Warm-up
A. General
2 sets
30sec Bike/Row/Ski/100m Run
5/5 World’s greatest stretch
10 Banded Overhead Squats
https://youtu.be/LXqGJA9mi1g
B. Snatch Drills
5 Power snatch balance
5 High hang power snatch
5 Low hang power snatch
5 Tempo Power snatch
Weightlifting
A: Power Snatch (3 rounds
3 @ 70%
2 @ 75%
1 @ 80%
Rest 1:1
)
TC: 9 min
Score: Weight
Scaling Options
Beginner
3sets
5 Power Snatch
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
5 sets
25′ Odd Object Carry
6 Devils press 2×50/35 lbs
25′ Odd Object Carry
Rest 1 min
Odd Object:
DB/KB Farmer’s Carry 2×50/35lbs or 2×24/16 KG
D-Ball/Sandbag Carry 150/100lbs
KG: 22.5/15 KG
TC: 15 min
Score: Fastest Interval Time
Scaling Options
Beginner
25′ Odd Object Carry
6 Devils press @2×25/15 lbs
25′ Odd Object Carry
Intermediate
25′ Odd Object Carry
6 Devils press @2×50/35 lbs
25′ Odd Object Carry
Perform
3 sets
25′ HS walk
6 Devils press @2×50/35 lbs
25′ HS walk
Rest 1:1 OR until your HR gets to 110 bpm or less
Extra Accessory
Core (Checkmark)
3 sets
10 Ring supported Leg raises
20 Hollow rocks
30 Feet elevated sky touches