CrossFit Illuminati – CrossFit
new school (No Measure)
400 m run
high knees/knee hugs
butt kicks/ ankle pulls
sumo stretch/lunge
2 rounds
10 kb swings
10 goblet squats
10 burpees
10 band pull aparts
Weightlifting
Snatch Balance (5×5 at technical weight)
Metcon
Metcon (Time)
“Annie” with a Twist
50-40-30-20-10 Double-unders
25-20-15-10-5 TTB
5-4-3-2-1 Snatch
Loads: 70-75-80-85-90 %
TC: 15 minutes
Score: Time
Scaling Options
Beginner
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat situps
5-4-3-2-1
Power Snatch @ Moderate loads
Intermediate L1
50-40-30-20-10
Double-unders
25-20-15-10-5
Swinging leg raises
5-4-3-2-1
Snatch
Intermediate L2
50-40-30-20-10
Double-unders
15-12-10-8-5
TTB
5-4-3-2-1
Snatch
Extra Accessory
Upper Accessory (Checkmark)
3 sets
15 DB bench press @ moderate
15 DB pullovers @ moderate
Rest 2-3 minutes
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