CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 rounds
60sec Row
30sec Worlds greatest stretch (15sec/side)
30sec Rotating full squat T spine rotations
B. Specific Snatch
3 sets
3 Snatch RDL’s
3 Tall muscle snatch
3 OHS
C. Specific Metcon
3 rounds
5 Front squats @empty bar
5 Push press @empty bar
5 scap pulls + 5 beat swings
2 rounds @ascending
6 Thrusters
6 CTB
Weightlifting
A: Snatch
EMOM 10minutes
1 Snatch @Ascending, starting at 40%
Score: Heaviest weight
Scaling options
Beginner
1 Power Snatch + 1 OHS
@ Ascending
Intermediate
As Written
COMP
EMOM
1 Snatch @95/65 lbs
Mens add 10lbs each side every minute
Womens add 5lbs each side every minute
Metcon
B: “Friendly Fran” (Time)
3 rounds for time
21 Thrusters 115/85lbs
21 CTB
KG: 50/40
Score: Time
TC: 12 mins
Scaling options
Beginner
3 rounds
21 Thrusters @Light-Moderate
15 Jumping Pull Ups @controlled eccentric (NOT TEMPO)
Intermediate
3 rounds
15 Thrusters 95/65 lbs
21 Pull Ups
Extra Accessory
Metcon (No Measure)
3 rounds not for time
10/side Side plank reach through
10-20 sec/side Contralateral plank
Goal: Core Stability