CrossFit Illuminati – CrossFit
Warm-up
A. General
3 sets
60 sec Jump rope
6 alternating front to back strict press + pause overhead
5 push press
B. Mobility
T-spine Rotations
60 seconds
C. Metcon Skill Work
3 sets
3 Hang snatch high pull
3 Hang Muscle snatch
3 Tall power snatch
20 seconds of double unders
Weightlifting
A: Push Press (5 @ 40%
5 @ 50%
5 @ 60%)
TC: 9 min
Score: Weight
Scaling Options
Beginner
3×5 @ ascending light
Intermediate & Perform
As Written
Metcon
B: Metcon (Time)
7 rounds for time
10 Hang power snatch 75/55 lbs
50 Double-unders
KG: 35/25 KG
TC: 16 min
Score: Time
Scaling Options
Beginner
6 Hang power snatch @ 45/35lbs
30-50 Single-unders
Intermediate
8 Hang power snatch @ 75/55lbs
30 Double-unders or 50 Single-unders
Perform
N/A
Extra Accessory
Upper Accessory (Weight)
Tall kneeling 1 & 1/2 press
5 x 7 @ moderate
()
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