CrossFit Illuminati – CrossFit
Warm-up
A. General (5 Min)
AMRAP 5 minutes
10 Low Box Step Ups
8 Plate Ground to OH
6 Hollow Ups
4 Scap Pull ups
B. Mobility/Activation (2 Min)
Accumulate 12-15 each:
Prone PVC Liftoffs
PVC Behind Neck Z Press
C1. Specific Metcon (10 Min)
10 Kip Swings
2 x 3-5 TTB timing drill, feet on box
3-5 Kipping Knee Raises
3-5 TTB
-then-
@ empty barbell
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Power Snatch
2-4 Power Snatch, building to workout weight
-then-
5 Low Box Jumps
C2. Specific Metcon cont’d (3 Min)
5 TTB -or- workout mod
5 Power Snatch @ workout weight
5 Box Jumps @ workout height
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 minutes
5 TTB
5 Power Snatch 115/75 lbs
5 Box Jumps 24/20”
10 TTB
10 Power Snatch 115/75 lbs
10 Box Jumps 24/20”
15 TTB
15 Power Snatch 115/75 lbs
15 Box Jumps 24/20”
…adding 5 reps per round
TC: 25 Minutes
Score: Rounds + Reps
KG: 52/34
Scaling Options
Beginner
AMRAP 25
5 Hanging Knee Raise
5 Hang Power Snatch @ 45/35 lbs
5 Box Step Ups @ 18/14in
10 Hanging Knee Raise
10 Hang Power Snatch @ 45/35 lbs
10 Box Step Ups @ 18/14in
15 Hanging Knee Raise
15 Hang Power Snatch @ 45/35 lbs
15 Box Step Ups @ 18/14in
…adding 5 reps per round
Intermediate
AMRAP 25
5 TTB/round -or- 5,10,15…Toes to Eye Level
5 Power Snatch @ 75/55 lbs
5 Box Jumps @ 24/20in
TTB or Toes to Eye Level
10 Power Snatch @ 75/55 lbs
10 Box Jumps @ 24/20in
TTB or Toes to Eye Level
15 Power Snatch @ 75/55 lbs
15 Box Jumps @ 24/20in
…adding 5 reps per round
Extra Accessory
Post Chain Accessory (Checkmark)
Post Chain Accessory:
Chinese Plank
Accumulate 4 Total Minutes