CrossFit Illuminati – CrossFit
Warm-up (No Measure)
A. General
3 sets
8 Empty bar muscle clean
Row 40 seconds
8 Empty bar muscle snatch
Row 30 seconds
8 Beat Swings / TTB
B. Mobility/Activation
2 sets
Banded lat stretch (10/10)
C. Specific
2 sets
Power Clean drills:
– 5 Muscle clean
– 5 Hang power clean
– 5 Cycling power cleans
2 sets
Power Snatch drills:
– 5 Muscle snatch
– 5 Hang power snatch
– 5 cycling power snatch
Metcon
A: Metcon (Time)
2 rounds
50 Power cleans 95/65 lbs
50/40 Cal Row
30 Power Snatch 95/65 lbs
30 TTB
KG: 45/30 KG
TC: 25 min
Score: Time
Scaling Options
Beginner
2 rounds
30 Power cleans @Light
40/30 Cal Row
30 Power Snatch @Light
30 PVC TTB
Intermediate
2 rounds
50 Power cleans @75/55 lbs
40/30 Cal Row
30 Power Snatch @75/55 lbs
30 Toes to Eye Level
Perform
As Written
Extra Accessory
Metcon (No Measure)
3 sets
10 Banded Psoas march
20 Hip extension on GHD*
Rest 60 seconds between sets
*Hold 5 seconds after 10th and 20th reps