CrossFit Illuminati – CrossFit
Warm up
A. General
2-3 Rounds
10 PVC Dislocates
10 PVC Prone Lift Offs
10 PVC Snatch Grip Press
10/10 Slow Split Squats
B. Mobility/Activation
World’s Greatest Stretch
Complete 10 elbow taps + turn and reaches per leg for total of 20 reps.
C1. Specific Metcon
15 sec Handstand Hold on Wall
10 Handstand Scap Shrugs
5 HSPU Negatives -or- Pike HSPU negatives -or- Slow DB Push Press Negatives
3 HSPU -or- workout mod
-then-
10 Walking Lunge Steps
C2. Specific Metcon (Snatch)
@ empty bar, focus on Bar return for BB cycling
5 Snatch Grip Deadlifts
5 Snatch Grip Push Press
5 Muscle Snatch (leg drive and bar elevation focus)
—
Bar return focus
3 Power Snatch (pause at hip)
3 Power Snatch (hip contact, no pause)
3 Power Snatch (brush hip, no pause)
-then-
2×3 building to starting load
Metcon
Metcon (Weight)
E5MOM x 5
10 HSPU
20 Walking Lunge Steps
3 TNG Snatch @ ascending
TC: 25min
Score: Heaviest Load
Scaling Options
Beginner
E5MOM x 5
10 Double DB Press @ 25/15lbs
20 Walking Lunge Steps
3 Tng Snatch @ technical
Intermediate L1
E5MOM x 5
10 Pike HSPU, Feet on box
20 Walking Lunge Steps
3 Tng Snatch
Intermediate L2
E5MOM x 5
Buy in:
5 HSPU
20 Walking Lunge Steps
3 Tng Snatch
Accessory
Accessory (Checkmark)
Core Accessory
EMOM 6 minutes
8-12 GHD Situps