CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
Run 200 m
High knees/ butt kickers
Punters kick/ bear crawl
Carioca / Carioca
30 double unders
5 scorpions
10 burpees
15 sit ups
20 air squats
B. Mobility
Couch stretch
30 sec/side
C. Activation
25′ Banded Monster Walk
https://youtu.be/8SSYSlpOqrM
12 Pause glute bridge
D. Metcon Prep
Snatch Skill
*We will coach the snatch today, but it’s fine for athletes to do clean and jerks if this will be more sustainable for them.
3 sets @ascending to working weight
3 Muscle snatch
3 OHS
3 Power Snatch balance
3 Bar facing burpees
*Watch for athletes to maintain a vertical bar path
Strength
A: Front Squat (3 Rep Max)
Score: Heaviest set
TC: 15 mins
Scaling options
Beginner
Every 3 min for 15 min
3 Front Squats
-Building in weight
Intermediate
As Written
COMP
(Pre metcon)
Clean Complex
In 7 mins Build to a heavy
Front squat + Jerk + Front squat
3 + 1 + 3
From the floor, you can squat clean the first rep
Metcon
B: Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
KG: 40/30
Score: Time
Scaling options
Beginner
10 rounds for time of:
8 Snatches @light
6 burpees
Intermediate
10 rounds for time of:
6 ground-to-overheads, 75/55 lb.
8 bar-facing burpees
COMP
As written
Extra Accessory
Metcon (No Measure)
3 sets
12 Reverse hypers
30 sec/side Side lying Clam raise hold
Goal: Post chain + hip strength