CrossFit Illuminati – CrossFit
Warm-up
A. General
3 rounds
60sec Row
30sec World’s greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Mobility
PNF lat stretch on floor
10 rep/arm
– Contraction for 7-10 seconds
– stretching for 10 seconds
https://www.youtube.com/watch?v=2F-wH4sDFho
C. Specific
2 sets
3 OH squats @4.2.X.1
3 Snatch balance
3 Tall snatch
3 Tempo power snatch
Weightlifting
Snatch (3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @80%+
)
TC: 20 Mins
Score: Weight
Scaling Options
Beginner
9 x 2
Intermediate & Perform
As written
Metcon
Metcon (Time)
For Time
3-6-9-12-15-18
Front Squats @ 60%
TTB
TC: 13 minutes
Score: Time
Scaling Options
Beginner
3-6-9-12-15-18
Front Squats @ RPE 5
Hanging knee raise
Intermediate L1
3-6-9-12-15-18
Front Squats @ 60%
Swinging Leg Raise
Intermediate L2
3-6-9-12-15-18
Front Squats @ 60%
9 TTB after each squat set
Perform
For Time
3-6-9-12-15-18-21
Front Squats @ 135/95 lbs
TTB
200m Run between sets
Extra Accessory
Lower Accessory (Checkmark)
3 sets/side
1 minute continuous effort
10 Bulgarian Split Squat
Hold at bottom for the time remaining in the minute
Rest 30 seconds between sets and legs
Goal: Unilateral Isometric strength & endurance
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